Easy-to-do Aerobic Exercises That Are Done At Home

Americans should get at least 150 minutes a week of aerobic, or cardio, exercise to stay healthy, according to the 2008 Physical Guidelines for Americans. Fortunately, you don't have to belong to a gym to be aerobically active. Plenty of activities you can do at home will get your heart rate up and increase your cardiovascular fitness. Riding your bike around the neighborhood, gardening and housework all qualify as aerobic exercise, as do other more traditional exercises.

Jumping Rope and Hula Hooping

You may remember these two exercises from your childhood, though at the time you called it play. Jumping rope and hula hooping are both oxygen-consuming activities that strengthen your cardiovascular and lung systems. They require little equipment and are both activities you can do at home. You can hula hoop while watching TV and jump rope in the backyard while your kids are playing. While you're at it, do a few sets of jumping jacks to raise your heart rate further.

Weight Lifting

You may think of lifting weights as a strength-building exercise, but adding weights to your home workout routine can bestow cardiovascular benefits, too. For example, you can combine biceps curls using light weights with squats or lunges. You will build strength and condition your heart as it tries to oxygenate the multiple muscle groups you are working, according to fitness expert Jillian Michaels, author of "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You."

Walking or Jogging

Walking is the quintessential exercise for health. Brisk walking is a low-impact aerobic exercise you can do anywhere, whether on a treadmill in your home or on the sidewalks around your neighborhood. You can walk, jog or march in place. Work yourself up to walking between 30 and 60 minutes within your target aerobic heart rate zone, which is between 70 and 85 percent of your maximal heart rate. You can find your max heart rate by subtracting your age from 220. Then multiply by 0.7 and 0.85 to find your target range.

Other Options

A variety of home aerobic workouts are available from many fitness gurus. You can find them on DVD, Blu-Ray or online. In addition, many game systems, such as Wii, Xbox or PlayStation, now offer fitness programs which include aerobics. So, co-opt your kids' gaming system for an hour or so three days a week to get your heart pumping and treat your body to a great cardio workout.