Learn a simple knee raise cardio exercise to boost your aerobic fitness
Don't forget we have a whole gentle exercise for older adults program, it's free on our website:
This cardio workout is a great aerobic exercise to do as an adult older to keep yourself fit and mobile into your later years.
Voice-over by volunteer Lizzie Da Costa
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In this video you'll learn how to do a cardiovascular exercise which consists of raising your knees and touching them with your hands. Please consult your doctor about your fitness level before trying this!
When done regularly, cardiovascular exercises help to maintain your respiratory capacity and a healthy blood pressure
This exercise can be divided into two steps: getting into position, and then the movement itself
Firstly, getting into position
Position yourself standing upright with your back straight and feet shoulder-width apart
Secondly, the movement itself
Raise your right knee in front of you and touch it with your left hand
Lower your leg back down, then do the same movement on the opposite side
Alternate the knee raises; right then left
Make sure you're raising your knee straight in front of you
It shouldn't be twisted to one side
Keep your back straight and don't lean forward to touch your knees
Always start slowly to gradually increase your breathing and heart rate
Do two sets of twenty knee raises with thirty a second break inbetween
You can adapt your effort to your fitness level
For this, your breathing will serve as a useful indicator
If you can talk with ease during your exercises, you're not pushing yourself hard enough
On the other hand, if you can't talk at all, you're pushing yourself too hard!
Increase your pace and the number of sets as your training days progress
Over to you!