Outdoor walks – of moderate intensity, promote a stable heart rate without extreme aggression.
Gentle swimming or water aerobics – improve lung capacity and circulation without joint impact.
Tai Chi or adapted yoga – combines controlled breathing, balance and strengthening, all without extreme pressures.
Stationary or outdoor bike (short trips) – allows you to adjust intensity gradually.
Light strength training – with small dumbbells or elastic bands, ideal for maintaining muscle mass without overload.
Keys to a safe routine:
Medical evaluation: Before starting any activity, it is advisable to have a heart check-up.
Active listening to the body: If dizziness, intense palpitations or chest pain appear, stop.
Gradual progression: Gradually increase duration and intensity, depending on adaptation.
Regular monitoring: Use a heart rate monitor or blood pressure monitor to follow the body’s reactions.
Staying active after 60 is essential, but it’s equally important to choose exercises that are compatible with cardiovascular health.
Avoiding sudden or excessively intense efforts – such as the five mentioned above – and opting for moderate and heart-adapted activities guarantees long-term well-being and safety!
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