When you first start an exercise regimen, choose low to moderate-intensity activities and gradually build up your endurance. You can implement an effective exercise regimen without the expense of gym membership or home exercise equipment. Simply take advantage of opportunities to move more often and limit the time you spend sitting down. Consult with your doctor before starting an aggressive exercise program if you're new to exercise or have a history of medical problems.
Tidy Up
Exercise by any other name still counts. Several household chores qualify as aerobic activity, including sweeping, mopping, vacuuming, washing windows or cleaning out the garage, according to the American Heart Association. The National Institute on Aging adds that raking leaves, gardening or cutting the lawn with a push mower constitutes moderate aerobic activity, as well.
Take a Hike
A short 5 to 10-minute stroll is a reasonable goal for your first outing, according to the American Council on Exercise. Walking gets your heart rate up and gives you several options as your fitness improves. The ACE recommends increasing your time or distance by 10 to 20 percent each week and adding hills and speed once you've acclimated to a 30-minute walk.
Recreation
Bicycling at a light effort, dancing, shooting basketball or fishing from a bank count as aerobic activity, according to the American Heart Association. Although 30 minutes or longer of an activity is ideal, even short 10-minute sessions accumulate to improve fitness. Other heart-healthy options include taking a ballroom dance class, swimming at a leisurely pace or enjoying a game of golf.
Low-Impact Aerobics
Any activity that gets you moving affects your heart rate. Low-impact exercises such as tai chi, beginner yoga, resistance training and balance exercises provide cardiovascular benefits, according to the University of Maryland Medical Center. Regular aerobic workouts help you build endurance, control blood pressure, strengthen bones and manage weight. Start with an activity that matches your current fitness level and gradually increase intensity and duration.
Play
Hang out with children or just act like one. Games such as hopscotch, monkey in the middle and hide-and-seek require you to keep moving. Take a turn on the swing, play jump rope or join in a pick-up game of volleyball to up your level of exertion. Whether it's a snowball fight or a game of catch, your heart rate will increase and you will reap the benefits of physical activity.
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