Exercise for Healthy Aging: Aerobics and Endurance Exercises

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Aerobics or endurance

Aerobic or endurance exercises increase your heart and respiratory rates. You should not be out of breath to the point where you cannot speak. Make sure to do some warm-up exercises first, such as walking in place for a few minutes.

Frequency and duration

Start with 5 minutes at a time, and increase gradually. You should not do more than 30 minutes a day that you can split into three 10-minute sessions. If you have been sedentary for a long time, it may take you a few months before you are able to do aerobic exercises. Be patient.

A few examples of moderate aerobic exercise

  • Swimming
  • Gardening (raking leaves, for example)
  • Walking
  • Playing golf
  • Dancing

A few examples of vigorous aerobic exercise

  • Climbing stairs
  • Shovelling snow
  • Cross-country skiing
  • Jogging

Next: Flexibility (Stretching)


We are pleased to house this series of FAQs supervised by Cara Tannenbaum, from the Centre de recherche de l’Institut universitaire de gériatrie de Montréal.

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