Cardio plan for over 50s: from walking to running
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.
Beginner 6 weeks
Right for you if… You walk very little day to day or don't do any aerobic exercise.
Intermediate 8 weeks
Right for you if… You can already walk briskly for 30 minutes without any problem.
Advanced Ongoing
Right for you if… You can run for 20–30 minutes without stopping and without pain.
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.