To keep exercise interesting, find a new area to walk in. Allow yourself some extra time in case this walk takes longer than your usual route. Because new areas may pose some safety concerns, try a new area only during daylight, and choose well-populated areas, such as:

• Around your neighborhood. See some places you rarely see from your car. Meet some neighbors.
• Around a whole park. Try getting off the sidewalk. For example, walk around a baseball or soccer field.
• A mall.
• A track at a local school.

Walk at various times of day. Use "transition times" (times between activities when you don't have to be anywhere) to get out and walk, such as:

• After work, when you usually might sit in front of the television.
• First thing in the morning. See a part of the day you usually might miss.
• During your lunch or coffee break. Ask a coworker to join you for a walk. This can be a great energy boost.

Other aerobic activities include:

• Aerobic classes, including step aerobics and spinning (indoor cycling) classes.
• Running or jogging.
• Bicycling.
• Cross-country skiing.
• Swimming.
• Daily activities such as walking the dog or actively playing with children. These need to be done for at least 8 to 10 minutes per session at a moderate intensity.
• Water aerobics (which is especially good for older people, those who are overweight, and those with joint problems).
• Sports such as tennis, basketball, or soccer.

To find out how many calories are burned during various activities, use this Interactive Tool: How Many Calories Did You Burn?

How often and how long?

To get the most out of aerobic exercise, start by doing a short warm-up, such as walking or riding a stationary bike, and stretch briefly. Then, experts advise doing either of these things to get and stay healthy:⁷

• Do moderate activity for at least 30 minutes a day, 5 days a week or more. Moderate activity is equal to a brisk walk, cycling about 10 to 12 miles per hour (mph), sailing, or shooting baskets. You notice your heart beating faster with this kind of activity.
• Do vigorous activity for at least 20 minutes a day, 3 days a week or more. Vigorous activity is equal to jogging, cycling at least 12 mph, cross-country skiing, or playing a basketball game. You breathe rapidly and your heart beats much faster with this kind of activity.

Being active in several chunks of 10 minutes or more throughout the day can count towards the above recommendations. You can choose to do one or both types of activity. Always ask your doctor whether it is safe for you to start a fitness program.

The recommendation for children and teens is to be active at least 1 hour a day.