Exercise of the week  

Safe Cardio Workouts

Low-impact aerobic activities are safe for most adults over 60. Those who perform aerobic workouts gain increased heart strength and a reduced chance of cancer and stroke. Aerobic workouts also burn calories quickly.  


Walking  briskly five days per week is an ideal exercise for beginners.

  • Aim to walk 500 metres to 1 kilometre for at least two weeks and build your endurance so that you can safely walk 1 – 2 kilometres by your fifth week.

RRegular bicycle riding is a safe alternative to walking for seniors who find foot exercise too stressful on the joints.

  • Aim to ride for 30 to 60 minutes, five days a week.

Exercise intensity warning signs

If you experience any of the following symptoms, stop exercising and seek medical help:

  • extreme breathlessness
  • breathing problems such as wheezing or coughing chest pain or pressure
  • extreme perspiration
  • dizziness or fainting
  • severe muscle pain or cramps
  • nausea 
  • severe pain in any muscles or joints
  • extreme and long-lasting fatigue after exercising


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