Once you feel comfortable doing low-intensity exercise regularly, consider aerobics for greater, faster weight loss. “Aerobic” means “with extra oxygen.” Aerobic exercise is fairly strenuous, but it should not feel exhausting.

Aerobic benefits–weight loss and improved fitness–are possible only when the heart rate is in its age-specific “target range.” A rate below your personal target range doesn’t move enough oxygen into your heart and muscles, and a rate above the target range taxes you beyond prudent limits and leaves you exhausted.

To find your individual target range, first, take your pulse while resting. Press your fingertips (not your thumb) on either side of your neck right below your jaw. Count the number of beats for 15 seconds. Multiply by four to get your heart rate per minute.

Target heart rate is 60 to 80 percent of the maximum heart rate per minute for your age. To calculate your own personal maximum heart rate, take 220 minus your age. (For a 45-year-old woman, 220-45=175.) Then after warming up, try to maintain your pulse at 60 to 80 percent of that number. (For the 45-year-old woman, 175 x .6 = 105 beats per minute, and 175 x .8 = 140 beats/minute.)

For best aerobic conditioning, keep your heart rate within your target range for about 20 minutes three times a week.

Back to Aerobics: Finding Your Target Heart Rate

Just do it. Think about your schedule today or tomorrow. Block out 20 to 40 minutes and take a walk. Wear comfortable clothes and shoes. Walking for health should not be exhausting. It should be enjoyable. Walk at a pace that feels comfortable–don’t dawdle, but don’t get yourself winded.

But don’t overdo it. Walking expert Mark Fenton recommends controlling your pace with the “talk test:” “For noncompetitive fitness walking, you should be able to talk comfortably while walking. If you find yourself gasping for breath as you talk, you’re probably pushing yourself too hard.”

Speaking of the talk test, a great way to begin a walking program is to make a walk-date with a friend and have a conversation on the move instead of over coffee. Another is to do an errand on foot instead of in your car. “If you need to carry anything,” Fenton advises, “use a backpack, to allow your hands and arms to swing freely at your sides.
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Prevention:
If you have any chronic medical condition, check with a physician before beginning any exercise program.
Start slowly. If you’re out of shape, start with a 10-minute walk.
Do warm-up stretches first. Hold your stretches. Don’t bounce. Stretch for about 10 minutes.
Exercise regularly. Ten minutes a day is better than an hour on the weekend.
Increase your workout intensity and duration very slowly.

Drink fluids–water or juices–before, during, and after exercise. Electrolyte-replacement beverages such as Gatorade become advisable only during strenuous exercise that lasts longer than two hours.
If you run or do aerobics, soft surfaces–grass, carpet, or wood–are better than hard ones–asphalt or cement.
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Socks are an afterthought in many people’s wardrobes. Color is often the main consideration. But once you become a walker, good socks become a necessity-and they don’t cost much more than plain old socks. Here’s what to look for:

Foot fit. The fit of walking socks is as important as the fit of walking shoes. Too tight, and they become constricting. Too loose, and they bunch up, causing irritation and increasing risk of blisters. In general, the right sock size for you is one to two sizes larger than your shoe size. Read sock packaging for specifics about fit.
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Walking is terrific exercise, and it’s literally as easy as putting one foot in front of the other.

It can be enjoyed indoors or out anywhere 365 days a year. It requires no training, no gym, no forcing yourself to do things you hate, and no special equipment (though a good pair of shoes and some good socks are wise investments).

During an average lifetime, the typical American walks more than 100,000 miles. If you walk just a little farther and a tad faster for a few minutes more each day, you’ll soon be on your way to losing weight and gaining better physical and mental health. You’ll also see some great scenery. “If you think ‘exercise’ means suffering, try walking,” says Mark Fenton, of Cohasset, Massachusetts, a five-time member of the U.S. National Racewalking Team and technical editor at Walking magazine. “Unlike many other fitness activities, there’s nothing yucky about it. You’re already good at it, and if you become a little more organized about it, walking can be both enjoyable and very good for you.”
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Daily activities burn more calories than you might imagine. If you become
a little more active in your daily life, you’re on you way to losing weight.

Daily Activities

Exercises

For weight control, walking is great exercise. Depending on your pace and
the terrains, it can burn as many calories as many forms of exercise that
seem much more strenuous.

Back to Calories Burned in Daily Activities and Exercise

Regular low-intensity exercise confers important health benefits, both physical and emotional. On the physical side, exercise physiologists say it:

Helps control weight. In addition to burning extra calories while you’re exercising, physical activity boosts “basal metabolic rate,” the rate the body burns calories while at rest. When you’re physically active, you continue to burn extra calories even after you stop exercising. “You may not lose 20 pounds taking leisurely strolls,” says John Duncan, Ph.D., former associate director of the Cooper Institute for Aerobics Research in Dallas, “but you’ll be better able to maintain your current weight. With low-intensity exercise and a low-fat diet you’ll probably lose a few pounds. And if you take long brisk walks and eat a low-fat diet, you’ll lose more.”
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An Exercise For The Bottom
Stand up with your feet together and your hands on your hips.
As you breathe in, take a large step forward with your right leg so that the knee of your left leg nearly touches the floor.

Make sure you keep your back straight and your head up. Don’t lean forward as you lunge and make sure your hips are kept forward.
As you breathe out, bring your right leg back to the starting position.
Repeat the above using the other leg.

An exercise For The Back
Lie face down with your legs straight and your arms extended out in front of you.
Breathe in, and slowly and gently raise one leg, and raise the arm opposite to the leg you are raising at the same time, about 25cm off the floor.
Ensure that you keep your other arm and leg, as well as your chest on the floor to support the rest of your body.
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For those people wanting to lose weight or just exercise to keep fit, walking would have to be among one of the best methods available. Walking should be done at a brisk pace, shoulders back and your head up. Below is a few other exercises that you can try.

Bend at the elbows and breathe in as you lean towards the wall, keeping your back and legs straight, ensuring that you do not arch your back and try to touch your nose to the wall.
Hold your breath and breathe out slowly as you press against the wall, using your arms.
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According to Steven Gallo (famous nutritionist, New York) the best exercise to keep fit and stimulate the circulation is stretch of 3 to 4 minutes on waking and moving arms and legs when you walk 20 minutes diarios.Seguro that this is a council that more than a lovable but those who do not like going to the gym doing aerobics or lifting pesas.
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