The routine should be four days a week. A warm-up and cool-down is also very important. Your workouts should be tailored to your individual needs and ability.
One or two of the 30-minute sessions should be cardio at a moderate pace which means you would break a sweat, be a little short of breath, but still be able to carry on a conversation using the “talk test.”
One or two days dedicated to balance and flexibility routine at a moderate intensity.
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