Choose Your Exercise

Because of the obvious limitations of this article, I am going to suggest that you choose your aerobic exercise from the following list. Choose two aerobic activities and do these twice per week. Make sure you use your exercise chart to schedule them so that you don’t keep putting them off. Think of your exercise sessions as appointments that you must keep.

Power Walking. This involves both taking longer strides than you do when you walk normally and moving your arms as well as your legs, so that you can build up some momentum.

Jogging. Do this at a comfortable level that you can maintain. If you start to get breathless and unable to speak, reduce to a power walk. Make sure you wear some good running shoes, particularly if you are running on a concrete surface.

Swimming. When swimming, make sure that you use your legs as well as your arms. Try keeping your arms by your sides and just using your legs for some of the time. It doesn’t really matter which stroke you use; choose the most comfortable for you, or better still, vary it every few lengths.

Cycling. Cycle at a comfortable level and try to choose a route that you can manage without stopping. Make sure you know what is around the corner. It may feel great going down a hill, but don’t forget that you will have to get up the other side. Always wear a safety helmet and make sure that your bike is in good working order before you leave.

Stationary Cycling. This is one of the few workouts where it is possible to take your pulse rate fairly accurately. Pedal for at least five minutes, until you can feel you are perspiring and slightly breathless. Now take your pulse to see how hard you are working, using the maximum training heart rate guidelines. If you get bored, try putting the bike in front of the television and watching a video or a favorite program.

Stair Climbing. Step machines are relatively new, but very valuable, additions to home exercise equipment. As with stationary bikes, you can place them in front of the television or exercise while listening to music. They are available with frames to hold on to, or in smaller versions that have just the footpads. If possible, go for the larger variety, as the range of leg movements is greater. If not, make sure you try to use your arms as well.

Bench Stepping. Bench stepping involves stepping up and down on a small bench. Always choose a step that has adjustable heights since you may need to start out at four or six inches, as opposed to the maximum height of eight inches. Most steps come with an instructional video—if your step doesn’t, you should buy one in order to ensure you are using a good technique. Although the step has been associated with knee injuries, improper step techniques have been responsible in almost all cases. Practiced properly, it is an excellent form of cardiovascular exercise. You could also join a step class, but make sure that the instructor teaches you properly.