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Aerobic Exercise: Jumping Jacks

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Jumping jacks, or star jumps, are an awesome way to get your heart rate going as a cardio workout.

Learn more awesome gentle cardio exercises for older adults in the free program on our website!

This is a great aerobic exercise that you can try at home as an older adult.

Voice-over by volunteer Lizzie Da Costa

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KatharineRuff - Sikana
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In this video, you'll learn how to do a cardiovascular exercise called a 'jumping jack'

Please consult your doctor about your fitness level before trying this exercise

Done regularly, cardiovascular exercises will help maintain your respiratory capacity and blood pressure

This exercise can be divided into two steps: the position, and then the movement itself

Firstly, getting into position

Position yourself standing upright, your arms by your sides and your feet together

Secondly, the movement

Simultaneously step your right foot 50cm to the right and raise your arms above your head

Return to you initial position, then do the same thing on your left side

Do this exercise for thirty seconds

As long as you don't have any pain in your knees, back or neck, you can try another variation: jumping whilst simultaneously moving your legs apart and back again, and raising your arms

Then, jump once more to come back to your original position

And so on

Keep your knees slightly bent and keep your back straight

Always start slowly to gradually build up your cardiovascular and respiratory frequency

Now do two sets of twenty jumping jacks with thirty seconds of rest inbetween each set

You can adapt your effort according to your fitness level.

Your shortness of breath will serve as an indicator for this.

If you can talk easily as you're exercising, you're not pushing yourself hard enough

On the other hand, if you can't talk, you're pushing yourself too hard!

Adjust your rhythm and the length of the sets as your training days and skills progress

Over to you!


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