To stay healthy and reduce your risk for chronic diseases, the American College of Sports Medicine recommends either moderately intense cardiovascular exercise for 30 minutes a day five times a week or vigorously intense cardio 20 minutes a day three days a week. If you're like most people, you're busy, so you'll want to make your cardio workouts as efficient as possible.
Walking
The benefits of exercise can be accumulated throughout the day, so you don't have to cram all of your exercise in one session, the ACSM explains. Anything that makes working out easier is a welcome relief for many people and few activities are easier than walking. Not only is walking a great cardiovascular exercise, it can be done almost anywhere. Walking is a good choice for people just beginning an exercise program or if other types of exercises are hard on their joints, according to the Cleveland Clinic. Walk to the market, use the stairs at work or park farther away from the mall.
Bicycling
Cycling is a great low-impact aerobic exercise for people with arthritis or other orthopedic conditions, according to the Cleveland Clinic. It's also a good activity for people who are more than 50 pounds overweight, as it doesn't stress the back, knees, hips and ankles. Like walking, cycling can be incorporated into your daily routine. Many people commute to work, run errands or simply smell the flowers by bike.
Running on a Treadmill
If bad weather prevents you from walking or cycling, a treadmill is a good fitness options. Since running is higher-impact, it is meant for people with average or above fitness levels. On the website of "Fitness" magazine, triathlon coach Robert Pennino recommends running on a treadmill for 60 minutes to maximum efficiency. Begin by jogging at 5 miles per hour for the first 10 minutes. Sprint for 20 seconds at 7.5 mph, then jog at 5 mph for another minute. Repeat the sprint/jog combo twice more. Jog at 5 mph for another three minutes, then run at 6.5 mph for 10 minutes. Alternate jogging and running every four minutes for the next 28 minutes. For the final five minutes, cool down from a jog to a walk. Not only will you get an excellent cardio workout, you'll burn around 500 calories.
Swimming
Swimming is another excellent aerobic exercise --- but it isn't for everyone, the Cleveland Clinic warns. Beginners, non-swimmers or those with low fitness levels may find it difficult to maintain the appropriate intensity for 30 to 60 minutes. Those with heart conditions should discuss a swimming program with their doctor before beginning. Water provides buoyancy, which eases stress, so swimming may be a good choice for those with joint problems.
