brisk walking and swimming are good examples of exercise.

Your local gym is a great place to get in some aerobic exercise. Then, 1 to 2 weeks later, increase your daily step count by an additional 500 to 1,000 steps. So, once you’ve identified your base, add an extra 500 to 1,000 steps. You can do this by increasing your daily steps by an extra 500 to 1,000 steps a day every 1 to 2 weeks. If your goal is to walk 10,000 steps a day, start with your base (current amount you walk) and slowly up your daily step count. You can also use a fitness tracker to keep tabs on how many steps you take each day. Or, walk briskly for 10 minutes at a time, 3 times each day. This can be broken down into 30 minutes of walking 5 days a week. If walking is your main form of exercise, aim to get 150 minutes per week. Choose shoes that offer good ankle support to reduce your risk for injury.ĭuration and frequency: 150 minutes per week, or 30 minutes 5 days a week Safety: Walk in well-lit and populated areas. Walkingīenefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression. To stay injury-free, always stretch after your run.

You can alternate between 5 minutes of running and 1 minute of walking to start. Your pace should be conversational during the run. If you’re a beginner, run for 20 to 30 minutes twice a week. Let someone know where you’ll be.ĭuration and frequency: 20 to 30 minutes, 2 to 3 times per week

Safety concerns: Choose well-lit, populated running routes. It can improve heart health, burn fat and calories, and lift your mood, just to name a few. Running or joggingīenefits: Running is one of the most effective forms of aerobic exercise. Cool down afterward with some light stretching. You can rest for up to 5 minutes between circuits. Then jog or march in place for 1 minute for your active rest. Perform the following strength exercises for 1 minute: This aerobic circuit is designed to get your heart rate up. You should be able to carry on a brief conversation during this exercise.ĭuration and frequency: 15 to 25 minutes, 3 to 5 times per week Keep your heart rate at a moderate level throughout. Safety: Focus on proper form with each exercise to avoid injury. Aerobic strength circuitĮquipment: gym shoes (sneakers), sturdy chair or couch for dipsīenefits: This exercise increases heart and cardiovascular health, builds strength, and tones major muscle groups. The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest. If you’re an intermediate exerciser, you can perform the moves for 30 seconds and rest for 30 seconds between sets. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you’d move them while doing jumping jacks.

Finish your set by doing a hopscotch jump for 15 seconds.

Next, reverse your direction and jog backward as you continue to swing the jump rope.

Start by jogging forward as you swing the jump rope over your head and under your feet.

Your circuit routine should take 15 to 25 minutes to complete. Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to make sure you have plenty of space.

Brisk walking and swimming are good examples of exercise.