Cardio plan for over 50s: from walking to running: beginner level
The WHO recommends 150 to 300 minutes of moderate aerobic activity a week. Here you build up gradually: first walking, then alternating walking and jogging, and finally running continuously. If impact bothers you, cycling, the cross-trainer or swimming work just as well.
Start here if… You walk very little day to day or don't do any aerobic exercise.
Walking plan · 6 weeks
- 0115 min
Weeks 1–2
Walk at a comfortable pace you can keep up without stopping. Stick to flat ground when you can.
- 0220–25 min
Weeks 3–4
Do the last 5 minutes at a brisk pace: you breathe faster but can still speak in full sentences.
- 0330 min
Weeks 5–6
10 min easy, 15 min brisk and 5 min easy to finish. By the end of this phase you're already doing 150 minutes a week.
Warm up for 5 minutes before every session. If you have heart disease, uncontrolled high blood pressure, diabetes or a joint replacement, check with your doctor before you start.