Trainers Reveal Their Best Cardio Tips for Women Over 50

Here's how to get the most out of your workouts.

Published on Feb. 8, 2026

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Fitness experts share their top cardio tips for women over 50 to help maintain heart and cardiovascular health, manage blood pressure and cholesterol, and boost energy levels. The key is to work smarter, not harder, by focusing on moderate-intensity cardio most days and incorporating brief higher-intensity efforts weekly. Choosing a format you enjoy, like walking, biking, or swimming, and changing up your environment can also help you stay motivated.

Why it matters

Maintaining a regular cardio routine is crucial for women over 50 as it directly supports heart and blood vessel health, lowering the risk of heart disease and stroke - the leading cause of death for women. Cardio also helps manage blood pressure, blood sugar, and cholesterol levels, and can improve mood and boost energy levels, making everyday tasks easier.

The details

Fitness trainers Tina Tang and Denise Chakoian recommend that women over 50 focus on moderate-intensity cardio most days, aiming for 150 minutes per week as recommended by the CDC. They also suggest incorporating 10-15 minutes of higher-intensity efforts weekly to train the heart to work harder and recover. The experts emphasize the importance of choosing a cardio format you enjoy, such as walking, biking, swimming, or dancing, to stay consistent. They also recommend changing up your environment, like switching from the treadmill to outdoor walking, to keep things fresh and prevent boredom.

  • The CDC recommends 150 minutes of moderate-intensity cardio per week for adults.

The players

Tina Tang

A personal trainer in Jersey City, NJ.

Denise Chakoian

A certified fitness trainer and owner of Core Cycle Fitness LaGree in Providence, RI.

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What they’re saying

“Strength training is essential as we age, but cardio remains critical because it directly supports heart and blood vessel health; and heart disease is still the leading cause of death for women.”

— Tina Tang, Personal Trainer (prevention.com)

“Cardio exercise keeps your heart and lungs strong, which lowers the risk of heart disease and having a stroke.”

— Denise Chakoian, Certified Fitness Trainer and Owner of Core Cycle Fitness LaGree (prevention.com)

“Cardio helps [manage] blood pressure, blood sugar, and cholesterol levels as you age. Another benefit is that it improves mood and boosts energy levels, which is important for all age groups, but especially those over 50. And it also helps endurance for everyday tasks, making it easier to do things and get around.”

— Denise Chakoian, Certified Fitness Trainer and Owner of Core Cycle Fitness LaGree (prevention.com)

The takeaway

Incorporating regular, moderate-intensity cardio into your fitness routine is crucial for women over 50 to maintain heart health, manage chronic conditions, and boost energy levels. By choosing a format you enjoy and mixing up your workouts, you can make the most of your cardio sessions and support your overall well-being as you age.