WebJan 29, 2024 · C25K (Couch to 5k) is a free running app that leads you on guided runs (treadmill or outdoors, your choice) with the goal to get you running five kilometers in 30 minutes within 9 weeks. This is perfect for people who want to build up a base endurance level before starting a new workout routine. WebMar 15, 2024 · The Ministry of Health in Ghana recommends that older adults engage in 150 min of moderate-intensity aerobic activity (or 75 min of vigorous-intensity aerobic activity, or an equivalent combination of both) and two sessions of muscle-strengthening activities (targeting major muscle groups) per week [ 2 ].
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