| Although exercise can take hundreds if not | | | | support |
| thousands of different forms, there are four | | | | - Perform 5 to 10 minutes of light stretching |
| types of physical activity that almost anyone can | | | | before beginning your run |
| master with a little practice. All four are great or | | | | - Alternate 30-second sprints and walks |
| weight loss. With the exception of cycling, none of | | | | - Alternate running on the flat with running up and |
| the following need specialized equipment (although | | | | down hills |
| water will probably come in handy for swimming!). | | | | - For variety try running on the beach, through a |
| Walking | | | | park, or on a treadmill |
| Walking is as simple as it gets. For many it is the | | | | Bicycling: |
| perfect form of physical activity and a good | | | | Another great exercise to supplement your weigh |
| compliment to a healthy diet. Many people are | | | | loss diet, and one that is in one respect better |
| surprised to learn that brisk walking offers much | | | | than walking or running is bicycling. The great thing |
| the same health benefits as running such as | | | | about bicycling is that it is a non-weight bearing |
| weight loss and cardiovascular stimulation. It's also | | | | exercise as the bike is supporting your weight. |
| very low impact so it won't cause damage to | | | | People with joint problems can easily burn up to |
| your joints. Perhaps the best part about walking is | | | | 500-600 calories per session while cycling. |
| that it can be done by just about anyone at | | | | You don't need to fork out thousands of dollars |
| anytime, anywhere. It requires no previous | | | | for a new bike either. Good-quality bikes can be |
| experience, and other than a decent pair of | | | | bought for $200 to $300. You may even pick up |
| footwear, is not dependent on thousands of | | | | a great buy at a used sports' store or flea |
| dollars worth of equipment. Here are some tips to | | | | market. Here are a few tips to get you going: |
| maximize your walking experience. | | | | - Don't race. Instead increase the speed slowly |
| - Start out with a slow to moderate pace of 3 to | | | | and sit properly. |
| 5 miles per hour | | | | - Always maintain correct body posture. |
| - Try to walk a straight line | | | | - Your back should be at a flat 45-degree angle. |
| - Remember to swing your arms | | | | - Adjust the seat so that you can't lock your leg |
| - Increase your pace not your stride length | | | | out straight on the down stroke. |
| - For variety try walking sidewalks, parks, trails, | | | | Swimming: |
| and on the beach if you have access | | | | Swimming is another great exercise for |
| Running: | | | | cardiovascular conditioning without the |
| Running is one of the best forms of exercise and | | | | joint-pounding of other sports or forms of |
| is a great way to burn calories and stay fit while | | | | physical activity. On average a moderate-paced |
| on your diet. You can consider running a | | | | swim will burn around 600 calories per hour. Here's |
| time-efficient version of walking. Provided your | | | | how you can maximize your swim: |
| joints allow it, running is a great substitute for | | | | - Don't do normal laps, do drills instead. |
| walking on those days when time is short. Here | | | | - Start out by swimming for 15 to 20 minutes |
| are a few tips to make the most of your running | | | | and gradually increase your time. |
| effort: | | | | - If you only know one or two strokes, take a |
| - Make sure you wear footwear that offers good | | | | few lessons to learn others. |