Walking: Excellent cardiovascular benefits for the advanced age groups. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.
Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walk run on soft or grassy surface. Wear comfortable clothes and breathe freely.
Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 meters, rest at the end for 30 seconds, swim back. 10 such lengths are good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.
Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.
Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity.
1. Yoga should preferably be done under expert supervision 2-3 times per week.
2. In case you know Yoga, we suggest that the following ‘asanas’ be included in your programme.
3. Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15.
4. Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
5. Persons with Cardiac problems, HBP, etc. Should avoid serial 4 and 5.
6. This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head – aches, digestive ailments, back problems, joint problems, etc.