Learn a quick and easy cardio workout for older adults: jogging on the spot. It's great aerobics
There are more fitness, cardio and strength exercises you can do at home either alone, or with the help of a partner in our free "gentle exercise for older adults" video program. Available on our website:
This gentle exercise will help maintain your cardiovascular health, keeping you fit.
Voice-over by volunteer Lizzie Da Costa
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Cardio fitness workout: Jogging on the spot.
In this video, we are going to show you a cardiovascular exercise which involves jogging on the spot
We recommend that you check with your doctor before carrying out this exercise
If done regularly, these cardiovascular exercises will help you maintain a good lung capacity and healthy blood pressure.
This exercise is in two parts: The Positioning , and the movement
First. Positioning yourself.
Stand up with your feet shoulder-width apart.
Let your arms drop to the sides of your body.
Second. The movement
Without moving from your spot, lift your heels up, one after another.
You can keep your hands open or in a fist
Then, start jogging on the spot going a little faster, slightly lifiting your knees up higher.
Do this for two sets of 30 seconds, with a recovery time of 30 seconds in between each one.
Make sure you go at your own pace, depending on your abilities.
To help you, your breathing can serve as a guide
If you can easily talk during the exercise, then you are not working to your full capacity.
On the other hand, if you can't talk at all: you are exceeding your capacity.
You can gradually jog faster and longer as the days pass.
Over to you!