Exercise according to your age

WALKING: - It is an excellent cardiovascular exercise that benefits the advanced age groups. Do it briskly with the swinging of the arms. Comfortable shoes are required. Do it in the mornings or evenings for between 30-60 minutes.

JOGGING: - It is suitable for the younger age group below 50, 30 to 45 minutes is required. You can do it continuously or walk-in between jog when feeling tired. The pace of jogging should be equal to brisk walking. You must wear comfortable preferably, use thick solid, comfortable shoes and run on soft or grassy surfaces. Wear comfortable clothes and breathe freely.

SWIMMING: - If you don't know swimming, learn to swim because only 20 minutes of continuous swimming is good. It does not matter what stroke you use. Try to cover the length of the pool and rest for 30 seconds and then swim back. The repetition of 10 times to starting position is good enough. All are beneficial for cardiovascular and muscular benefits, significantly contributing to your health.

CYCLING: - It is suitable for any age group. Cycle for a minimum of 45- 60 minutes of controlled fast cycling. Try to cycle on slopes if there are any to get some extra benefits. You need not have a sophisticated cycle for cycling, and you can use just any kind of cycle even if it is ordinary, as all will give the same benefits. Exercycles are suitable indoors and can be done continuously for 45 minutes but at low resistance.

GAMES: - For those who are fit and young, playing badminton, squash, tennis, football, hockey, handball, basketball, etc., is good. Remember to warm-up for the games is necessary. Playing for 35- 45 minutes is enough. Avoid playing on the weekend or once or twice a week should be avoided unless you do any of the exercises mentioned above on other days. Also, remember, don't over-exert yourself.