Swimming has long been praised as the gold standard for joint-friendly cardio, but experts say another workout may offer even better results for adults over 55. It’s called “Jeffing”, a simple run-walk method that strengthens the heart, protects joints, and boosts stamina without the burnout that often comes with traditional running.
Developed by former Olympian Jeff Galloway, this approach blends short running intervals with regular walking breaks, creating a rhythm that’s easy on aging joints yet highly effective for cardiovascular health. In the following sections, we’ll explain how Jeffing works, what makes it so powerful for people in midlife and beyond, and how to start incorporating it safely into your weekly routine.
The workout for seniors to rethink running
Jeffing is a structured and sustainable way to run smarter. The method alternates between running for a short period (as little as 10 to 60 seconds) and walking for about 30 seconds. Unlike traditional running, the walk breaks start from the very beginning, allowing your muscles and heart to work efficiently without exhaustion or joint strain.
“By alternating running and walking from the start, runners stay strong, recover faster, and finish feeling good”, says Galloway, whose method has been adopted by thousands of recreational runners worldwide. This approach keeps the heart rate elevated while giving the body micro-recovery moments that prevent overuse injuries.
Research found that even five to ten minutes of running a day can lower the risk of heart disease and stroke by up to 45%. When combined with walking, those benefits become more accessible to people who might find continuous running too taxing. Regular cardio helps maintain bone density, regulate blood pressure, and support mental clarity. It can also boost mood, sleep, and balance in older folks.
How seniors can get started safely with this workout
Jeffing adapts easily to every fitness level, which is why experts recommend it for older adults returning to exercise or looking to protect their joints. Here’s how to set yourself up for success.
- Begin with short intervals. Start with 15–20 minutes total, alternating 15–30 seconds of running with 30–45 seconds of walking. Gradually extend your total time as your endurance improves.
- Prioritize good footwear. Running shoes with strong cushioning and proper arch support can absorb impact and protect your knees and ankles. Visit a specialty running store for a proper fit.
- Warm up and cool down. March in place, roll your shoulders, and loosen your hips before starting. End each session with light stretches for your calves, hamstrings, and lower back.
- Track effort, not pace. Focus on how your body feels. You should be able to talk in short sentences while running. If not, slow down or extend your walk breaks.
- Listen to your body. Mild soreness is normal, but sharp or persistent pain is not. Adjust your intervals or take rest days when needed.
- Add variety. Alternate outdoor routes with treadmill sessions or mix in light resistance training.
Jeffing offers the same heart-strengthening, mood-lifting rewards as other workouts in a way that’s sustainable for decades. Start easy, stay consistent, and enjoy the steady progress.