There are many forms of aerobic exercise; an aerobics class at the gym, spinning (on a stationary bike), fast walking (on a treadmill or outdoors), steps, cross country skiing, swimming, jogging or hiking.

Experts recommend taking at least 10,000 steps a day to maintain a level of activity that is beneficial to your body. A small device called a pedometer can be used to help with the count. It is relatively cheap and can be purchased in sporting goods stores for about $10-15. No need to walk and count anymore.

If you don’t get to that amount of steps, slowly increase it by 2000 steps every day until you reach the desired amount.
The recommended intensity of your exercise should be so that you can talk while moving without being out of breath. If you can sing while you are doing it, you are not doing the exercises fast enough.

As with all other forms of exercise you should start with stretching and allow time for a cool down by continuing the same activity in a progressively slower pace.

You can do your aerobic exercises by parking your car further away and walking to your work, you can take the stairs instead of the elevator, or doing your errands by walking instead of driving.

You don’t have to do it all at once. Experts say you can break it down to a few shorter sessions, 10-15 minutes at a time, as long as you get your full 30-90 minutes a day. Group sports such as soccer, football, basketball and tennis are also considered a cardiovascular activity.

This should become a way of life, going back to the basics of a less modernize world.

Latest research shows that resistance exercise helps rebuild bone density, which is important to women, helps with mental health as well and improves sleep, and leads a healthier lifestyle. Strength exercise is very important when you are dieting. When you lose weight, you lose some of the muscle mass as well. Resistance Exercise helps you build those muscles back.

Experts recommend starting with weights that are heavy enough so you feel the resistance but not so that you have to strain to lift them. Do 8 to 10 exercises, working on different muscle groups; the chest, the shoulders, the arms and stomach on the upper body, hips, butt, front and back of legs and calves. Do a few repetitions, between 5 -10, of each exercise.

You do not have to work all the group muscles in the same day. It is ok to concentrate each day on a few areas and on others the following day. It gives your muscles a chance to recover.
You have to warm up by stretching before you start your exercise routine. The muscles have to be ‘woken up’ and elongated to be ready to pull the weight. Do not forget to stretch at the end of the exercise as well, stretch your muscles and remove knotted spots caused by too much pressure on one certain spot.

The most important thing when dealing with resistance exercise is the right posture, the right form. If the exercise is not done right it can cause damage. Therefore it is good to do your exercises in front of a mirror or with another person, a trainer or a friend, that can tell you if you are doing something wrong. And if it hurts, stop. Do not put too much pressure on your muscles, unless you are young and they can still take it.

That is the main reason, expert believe, the percentage of obese people is so high in the United States. This and the fast food restaurants.

Walking is one of the best aerobic exercises that we can do without it costing us any extra money and taking just a little bit more time. It is a healthier activity than jogging which can be very hard on your knees because of the constant pounding on the pavement.
The recommended duration of walking a person should do per day is measured by about 10,000 steps. You can do it in one session if you like, by hiking or walking for 30-60 minutes, depending on our speed, or you can break it down to small 10-15 minutes increments.

If you use walking as your aerobic exercise you should walk briskly. A good test to see if you are walking in the right speed is to be able to carry on a conversation with little huffing and puffing. If you can sing or whistle while you walk, you are not doing it at the right pace.

Walking can be done everywhere; around the house, in your neighborhood, in the mall, on the way to shopping. All you need is a good pair of walking shoes to protect your back and knees and a bottle of water you can take with you to stay hydrated. You do not need to know more than that – you don’t need to keep a correct posture, you do not need equipment.

Walk to raise your heart rate, to lower your cholesterol, to exercise your lungs and legs. Walk alone or with a friend. You can even do it while you walk your dog. Let him/her sniff his way around at the beginning. When you increase your speed and his bladder is empty, use the way home as your aerobics. Both of you will benefit.

It is so easy and logical, so why don’t we do it more often ?

The speed of the modern world is to blame. We are busier than ever and we try to cut corners to save time to do “more important” things. That is the first thing that needs changing. Slow down and smell the flowers, enjoy the things that you do while you do them. Live in the present instead of constantly thinking about the future.

- Steady sustained walking for half an hour is just as beneficial as brisk walking. Walk to work, walk to shopping, park your car further away and walk. It does not have to be called exercise.

- “No Pain, No Gain” is really not true. You should not feel pain when you exercise and or after. You should start slow and warm up and not forget to cool down at the end of your exercise. If you feel pain, you are doing something wrong and you will not want to repeat it and will stop exercising.

- There is no one way to exercise; it has to be adjusted to the person, his health condition and flexibility. There are many ways to achieve that goal.

- You have to sweat to lose weight. Sweat is an indication of your body heat not the amount of calories you are burning.

- Lifting light weight will not make you bulky. It is not easy to look like Mr. Universe. It takes a lot of dedication and hard work to look like a body builder. It will not happen with half an hour a day.

- You have to exercise to lose weight. Not true. You might look slimmer because your muscles are toned, but you won’t lose weight. To do that you need to eat less than you burn.

- With targeted exercise you can lose weight in a certain body part, is not correct as well. You lose fat throughout your body, and the areas where you store the most fat (around the mid section) are the last ones to show change. They are the first one to be built and the last one to go.

During strenuous exercise our brain increases the production of serotonin which in turn elevates our mood and helps us stave off hunger and make us lose weight. But how to get yourself motivated to exercise and stick with it?

The first point is to be realistic. Set up goals that are within reach. Do not start with exercising hard and for a long time the first time around. That will only cause pain and discomfort and you will try to avoid it the next time.
Keep a journal of your activity. Writing your progress down will encourage you to keep up because you will see and feel the difference in your appearance and endurance.

Don’t get discouraged if it doesn’t change your body immediately and for crying out loud, don’t give up. Even if you skipped a few days due to overload at work or at home, or due to an illness, pick yourself up and continue. It is not an all or nothing approach.
When you go to the gym and see all those perfectly toned bodies, don’t compare yourself to them. Some people have turned fitness and exercise into their life mission and main occupation. Let people do what they want as long as you know what is your objective (Just to remind you – to stay healthy…)

Try to have fun. Find an exercise regimen that you really enjoy. That will help you keep it up.
Break your exercises down to short sessions if you can’t do it all at once. Walk to lunch when you can, climb the stairs instead of taking the elevator or join a team sport.

Make it easier on yourself. If you are too tired at the end of the day to go to the gym, exercise at home in front of the TV. Sitting on the couch is not considered exercise. You can watch the news while doing sit ups.

Don’t let what happened in the past ruin your present. Even if you hated gym in school, tried to exercise and hurt yourself or got discouraged, try again. If you make it easy and fun you will do it longer.

And the last thing? Pat yourself on the back when you have done it. Feel that you achieved something that is very important to you and will make you live longer and healthier life.