Heart & stamina
Blood pressure, sugar and stamina
Stamina is built at a conversational pace — able to talk, not to sing. This programme uses paced walking and light intervals to lower resting blood pressure, steady blood sugar and give you more energy through the whole day.
30 min sessionWeight Loss₹450
Book this as a normal Letzmov session — we preset the type and length for you.
What a session looks like
- 5 minEasy walking warm-up and a pulse check.
- 20 minPaced intervals: three minutes brisk, two minutes easy.
- 5 minCool-down walk and calf stretches.
The exercises
Your trainer adapts every one of these to you — here is what to expect and how to practise between sessions.
Talk-test walking
The simplest way to hit the right intensity without a monitor.
- 1.Walk at a pace where you can talk in full sentences but not sing.
- 2.Hold that pace for three minutes.
- 3.Slow to a stroll for two minutes.
- 4.Repeat four times.
How much · 20–25 minutes total.
Tip · On hot Mumbai afternoons, do this indoors or before 9am.
Marching in place
A weather-proof cardio option with very low joint load.
- 1.Stand behind a chair for light support.
- 2.March, lifting knees to a comfortable height.
- 3.Swing the opposite arm with each step.
- 4.Build the pace over the first minute.
How much · 4 rounds of 2 minutes, one minute easy between.
Tip · Raising the knees higher is how you increase effort, not going faster.
Step-ups on a low step
Raises the heart rate and strengthens legs at the same time.
- 1.Use a single low step with a handrail.
- 2.Step up leading with the right foot, then down.
- 3.Complete a set, then lead with the left.
- 4.Keep the whole foot on the step.
How much · 3 sets of 10 each leading leg.
Tip · Skip this one if your knees complain; march instead.
Post-meal 10-minute walk
A short walk after eating blunts the blood-sugar spike.
- 1.Within 30 minutes of your largest meal, go for a walk.
- 2.Keep it easy — this is not a workout.
- 3.Ten minutes is enough to matter.
- 4.Make it the same time daily so it sticks.
How much · Daily, after lunch or dinner.
Tip · Pairs well with a phone call so it never feels like a chore.
A typical week
- Two coached sessions a week.
- Three self-led walks of 20–30 minutes at a talking pace.
- A ten-minute walk after your biggest meal every day.
- One full rest day.
Tips that make the difference
- Check blood pressure at the same time of day, not right after exercise.
- If you take diabetes medication, carry a snack and tell your trainer.
- Hydrate before you feel thirsty — thirst arrives late as we age.
- Aim for 150 minutes of moderate activity a week; this plan gets you there.
Stop and get advice if
- You get chest pain, pressure or pain spreading to the jaw or arm.
- You feel severely breathless, dizzy or your heart races oddly.
- Your blood sugar feels low — stop, sit and eat.
Share any heart or blood-pressure advice from your doctor before the first session.
This page is general information, not medical advice. Speak to your doctor about your own situation, and share their advice with your trainer.
Other programmes
- Steady & balanced
Balance, foot strength and confident walking, practised in small steps every session.
- Everyday strength
Supervised resistance work for the movements daily life asks for — standing up, carrying, reaching.
- Gentle joints
Low-impact mobility and breathing that eases stiff hips, knees, shoulders and backs.