Step by step

1 Start by walking - slow and easy, for a comfortable distance.

2 Walk 10 laps or 4km.

3 Introduce intermittent jogs - instead of walking 10 laps, walk one lap, then jog one lap, and so on.

4 Jog for two laps before walking one lap. Increase the number of laps you jog before walking as your stamina improves.

Note: With each subsequent level, you should be able to consistently complete this routine for a period of two to four weeks before increasing intensity or duration.

Measure intensity

One way to ascertain the intensity of your workout is to use a heart rate monitor.

Your maximum heart rate is 220 minus your age. The functional maximum heart rate for an average 65-year-old is about 165. One should stay within 50 to 85 per cent of your maximum heart rate.

At walking pace, the average heart rate is between 100 and 120.