Some people don't exercise or are worried about exercising because they have an injury or are uncertain about modifying activities for their fitness level. Many people also are nervous to begin exercising because they believe they must jump into exercising for an hour each day, rather than easing into a routine. However, the Centers for Disease Control recommends 30 minutes of aerobic exercise daily—an amount that can be achieved through short bouts of activity throughout the day. Here are some ideas for fitting low impact aerobic exercises into your life.
Walking is recommended for adults of all ages. It is low impact, safe and improves cardiovascular health.
Walking does not require any special equipment or specific time set aside to workout. You can purchase a pedometer to measure your steps and even set weekly or monthly step goals. To get in more steps during the day, try parking farther away from your destination and take short walking breaks at work if your job is primarily sedentary.
Swimming is a great workout because it can be as easy or difficult as you decide. It is low impact and builds lean muscle without putting stress on joints. Swimming between 15 and 30 minutes per day can improve heart health.
If you are easily bored by workouts or don't have time to go to the gym, consider trying this 10-minute bodyweight workout that you can do almost anywhere. Perform each exercise for one minute, taking a 30-second break when needed. Repeat this routine three times per day to optimize health:
- Bodyweight squat
- Wall sit
- Right side plank
- Left side plank
- Pushups (put knees down to modify)
- Jumping jacks
Is walking good exercise?
Minutes in Motion
Bodyweight exercises to try at home
What exercise burns the most calories?