Cardiovascular
| Guidance | When | What |
| Build up to doing at least 2-3 sessions of Moderate Intensity (not be able to sing) exercise per week**. If you measure your own blood pressure, do not exercise if your resting systolic blood pressure (top number) is greater than 220, or your diastolic pressure (bottom number) is greater than 105. |
2-3 days per week. Start slowly & gradually with just a few minutes each session, building up to 30+ minutes over the day. |
Moderate exercise: brisk walking / light cycling/swimming etc. |
Resistance
| Guidance | When | What |
| Activities to develop or maintain strength in the major muscle groups. Can use equipment (e.g. resistance bands/weight machines) or your body weight. |
2-3 days per week, wait at least 24 hours between sessions. Avoid holding your breath or straining when lifting weights, as this could change your blood pressure and put you at risk of passing out or developing abnormal heart rhythms. |
Progressive & individual, seek professional advice before starting any new programme. Very light intensity/weight for older adults or previously sedentary adults. |
Flexibility & Balance
| Guidance | When | What |
| Activities to improve balance and flexibility. | At least 2-3 days per week | Static and moving, balancing & stretching: Yoga (not hot), Tai Chi, Qigong etc. |