Water Aerobics

Exercising in the water is an excellent form of low impact cardio for all populations, but it's especially effective for seniors. Water offers resistance and range of motion that a senior with limited mobility can handle. Plus, there's zero chance of falling while in the water, so those with balance issues can perform their workout while still feeling safe.

Common moves include: treading water, bicycle kicks, shoulder circles and should presses. Special attention should be paid to the posterior muscles with exercises including leg kickbacks, arm pushbacks, and back extensions. 

For more advanced seniors, specialized styrofoam water dumbbells can be used for added resistance.

As long as the water aerobics program is staffed properly and designed according to the participants limitations and abilities, senior citizens can expect a fun and effective cardio water workout.

Walking

Walking is one of the most underrated forms of cardiovascular training, yet it can be one of the most effective training tools for everyone, including people with health issues, that make traditional cardio workouts impossible. 

The best way for seniors to benefit from walking as a form of cardio is to simply have them walk at their own pace and use time as baseline and as an indicator of improvement. Skip the intervals and HIIT training and have your senior clients walk at a moderate pace for as long as they feel comfortable. For extra motivation, ask your senior clients of they can convince their friends to walk with them daily.

If walking outside,  skip your walk if there is inclimate weather, including high heat and humidity, as well as cold weather.  if senior citizens are using a treadmill, use proper form and are supervised.