Aerobic exercise involves rhythmic, sustained motions of large muscle groups. Your choice of an aerobic exercise should be something you don't mind doing consistently for half an hour to an hour at a time, several days a week. While aerobic exercise is intended to give your heart and lungs a good workout, the Cleveland Clinic suggests that you give an exercise a "talk test" before continuing it for any length of time. If you can speak without effort while exercising, then the activity is probably not too strenuous for you.
Dance
Dance aerobics work lower body muscles and burn calories. The routines can be high or low impact or step routines. Low-impact dance routines such as belly dancing keep at least one foot on the floor at all times and are recommended for pregnant women, the elderly and those who are significantly overweight. Both feet may leave the ground during high-impact routines, which can include jumping and hopping. Step aerobics make use of a small platform.
Running
Running, jogging or even walking at an energetic pace provide aerobic exercise. You can run at any pace or difficulty level, from slow jogging to cross-country runs involving a change of terrain. If you have never run before, start by walking. Increase your speed and finally begin to increase your distance. Avoid increasing your distance more than 10 percent in a week's time.
Swimming
Virtually all muscle groups are used in swimming, and the buoyancy of water makes this an idea choice for those who suffer joint ailments that might preclude dancing, running or jumping rope. It can easily overtax your heart, so if you have a history of heart problems, check with your physician for guidelines before starting a swimming program. Pause between strokes to produce a longer, smoother, more comfortable glide through the water.
Bicycling
Biking can increase cardiovascular activity without putting stress on any other part of your body. It's a good choice for people who are overweight and, like swimming, for those who suffer from joint pain such as arthritis. Pregnant women should avoid it, especially as pregnancy progresses, because of balance issues.
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