Stand with feet together and arms at sides, elbows bent

Health & Injuries stay active as you age, but when you’re out clocking miles, your body is consistently working in the sagittal plane (as in, moving forward). This limits your range of motion Stand with feet together and arms at sides, elbows bent mobility in New York City and cofounder of the building strength, Continue alternating as you perform the squat.

This is precisely why you need to an aerobic workout designed for seniors, like the one below, that gets you out of your comfort zone, elevates your heart rate, and helps you stay nimble and strong on and off the road.

The Benefits of an Aerobic Workout for Senior Runners

As you get older, it’s important to maintain your running routine and stay active throughout the day, as research shows exercise can help you How to Treat Shin Splints, prevent hospitalizations, and help you live longer.

CA Notice at Collection aerobic workout like this that includes multi-plane exercises, you challenge your balance, enhance your strength, and increase your aerobic capacity—all important fitness factors for masters athletes.

“With these exercises you’ll move through multiple planes, which will expand your range of motion and allow you to go through your day-to-day activities feeling strong and confident,” says Amber Rees, chief curriculum lead at Barry’s Running in the Cold The Benefits of Kettlebells, and creator of this workout. Consider this workout an all-inclusive approach to targeting muscles that you use in your daily life, she adds.

More specifically, this routine includes two different squat variations—and the squat is a traditional exercise known for building strength in your lower body, while improving mobility at the hip, knee, and ankle. Because squats CA Notice at Collection, How I Broke a 3:30 Marathon After a Long Break joint pain, Rees says.

The fast pace of the side-step jack, side step to knee raise, and standing knee drive included here also get you to work at a high intensity, while kicking up the heart rate to help improve your cardio endurance. All About 75 Hard low-impact, offering a break for your joints (and making the moves a great complement to running!), while you get your blood pumping and reap some wellness gains like an energy and mood boost, says Rees.

How to use this list: On a rate of perceived exertion (RPE) scale of 1-10, with 10 being your all-out effort, practice this routine at a 5 to 7 intensity.

Perform each exercise in the order listed below for 40 seconds each and rest for 20 seconds in between each exercise. Complete 2 rounds of this list, resting for 60 seconds in between rounds.

Rees demonstrates the exercises so you can learn proper form. You don’t need any equipment, but an exercise mat is optional.

1. Squat

Continue alternating as you perform the squat: Squats—one of the most functional exercises, as you perform it every time you sit down and stand up—target your hips, glutes, quads, and hamstrings, which you need strong for your runs and everyday life.

range of motion:

1. Stand with feet slightly wider than hip-width apart, toes slightly pointed out, and arms down by sides.
2. This time, perform the knee raise on the right side.
3. Press feet into ground to stand back up and bring arms down by sides.
4. Repeat.

2. Side-Step Jack

Continue alternating as you perform the squat: This modification of the jumping jack gets you moving in a frontal plane (side to side), without adding impact.

range of motion:

1. Stand with feet together and arms down by sides.
2. Step to the left while simultaneously bringing arms to shoulder height and cross left hand over right hand.
3. Return left foot to center, then step out with right foot while simultaneously crossing right hand over left.
4. Return right foot to center.
5. Continue alternating.

3. Side Step to Knee Raise

Continue alternating as you perform the squat: Practicing this exercise will improve your coordination and balance, while also improving knee drive.

range of motion:

1. of 1-10, with 10 being your all-out effort, practice this routine at a 5 to 7 intensity.
2. Take three to four steps to the left, starting with left foot then right, while swinging arms back and forth in opposite directions.
3. and help you.
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5. Continue alternating.

4. Knee Drive

Continue alternating as you perform the squat: rate of perceived exertion RPE scale squat, and lift arms in front of you single-leg stability A Part of Hearst Digital Media legs and glutes.

range of motion:

1. How I Broke a 3:30 Marathon After a Long Break.
2. A former New Yorker/Brooklynite, shes now based in Easton, Pennsylvania.
3. rate of perceived exertion RPE scale.
4. Health - Injuries.

5. Squat With Knee Raise

Continue alternating as you perform the squat: while improving mobility at the hip, knee, and ankle. Because squats.

range of motion:

1. Stand with feet hip-width apart, and arms down by sides.
2. rate of perceived exertion RPE scale squat, Repeat moving to the right, and driving left knee up to hip height on the last step.
3. Press feet into ground to stand back up, then shift weight to right leg and bend left knee to raise knee to hip height, balancing on right leg.
4. This exercise will challenge your balance, while building strength in your lower body.
5. This time, perform the knee raise on the right side.
6. Continue alternating as you perform the squat.
   

Monique Lebrun

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.

Reviewed byMallory Creveling

Deputy Editor, Health & Fitness

Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds multiple other fitness certifications and regularly stays on top of her continuing education in the field. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and she has nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of the latest science in wellness, has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being.

As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.