- Set an exercise pace that feels good to you. Rate your level of exertion by the Rate of Perceived Exertion scale (range of 6-20 where 6 = very, very light, and 20 = very, very hard); 12 to 14 is a good target zone. See the General Exercise Guidelines factsheet.
- Focus on the duration, rather than the intensity of your workout. Begin with shorter 10- to 20-minute aerobic sessions and work up to 60 minutes, three to five days per week.
- Choose an activity which is enjoyable for you. Cycling and swimming are especially good for those with joint problems and balance difficulties.
- For endurance, engage in multiple, short walking sessions throughout the day.
Types of Cardiovascular Training
- Stationary bicycle, leg and arm cycle ergometry, rowing, swimming
- Walking