Here's a simple cardio workout to try at home. It's just like skipping with a jump rope.
Learn more gentle cardio and aerobic exercises by accessing the full gentle exercises for older adults program. It's free on our website:
This kind of gentle cardio is great for keep in shape as an older adult
Voice-over by volunteer Lizzie Da Costa
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In this video you will discover a cardio vascular exercise that consists of jumping with your together feet, as if you had a skipping rope.
Check your physical fitness with a doctor before beginning
Practiced regularly, cardio vascular exercises allow you to preserve lung capacity and maintain a good blood pressure.
This exercise is divided into two stages: positioning, then movement.
First, the positioning
Stand upright with your back straight and your feet together.
Secondly, the movement
Make small jumps with the feet together and move your arms as though using a jump/skipping rope
Naturally, you will land on the front of your feet
Always start with a slow rhythm to gradually increase your heart rate and respiratory rate.
Do two sets of 30 seconds, with a recovery time of 30 seconds between each one
Adapt your effort according to your abilities.
You can judge this according to how easily you are breathing
If you can easily talk during the exercise then you are working below your ability level
Conversely, if you can no longer speak, you aren't pushing yourself hard enough
Increase your pace and the number of 30-second sets as the days go by and as your ability improves
Over to you!