Aerobic fitness increases the amount of oxygen that is delivered to your muscles, which allows them to work longer.有氧健身的数额增加的氧气是交付给你的肌肉，使它们能够工作更长的时间。 Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic fitness.任何活动，引起了您的心率和它保持了较长一段时间内将改善您的有氧健身。

As you increase your aerobic fitness, you will notice that you can do more physical activity without becoming out of breath or feeling like your heart is pounding.正如您增加有氧健身，你会发现，你可以做更多的体力活动越来越没有了呼吸或感觉就像你的心是冲击。 You will be able to do activities such as playing with children, housework, yard work, or hiking without becoming exhausted as quickly.您将能够做的活动，如玩儿童，家务，院子里的工作，或远足没有成为迅速耗尽。 Many forms of aerobic exercise will also strengthen your muscles and increase your flexibility.许多形式的有氧运动也将加强你的肌肉和增加您的灵活性。

One of the best and easiest aerobic activities is walking.其中最好的和最容易的有氧活动是散步。 You don't need special equipment, and it can be done almost anywhere.您不需要特殊的设备，它可以做几乎任何地方。 To get aerobic benefit, you must walk briskly-fast enough to increase your pulse and breathing, but not so fast that you can't talk comfortably.要有氧受益，你必须走轻快，速度不够快，以提高您的脉搏和呼吸，但没有那么快，你不能谈论舒适。

Some people start by walking 30 minutes daily during lunch or after work.有些人开始步行30分钟每天在午餐或下班后。 Others start more gradually, with a 10-minute walk every other day.还有更多的逐步启动，以步行10分钟每隔一天。 You can also add up exercise time over the course of a day.您还可以增加运动时间的过程中天。 Walking 10 minutes 3 times a day is roughly equivalent to walking 30 minutes once a day.散步10分钟，每日3次是大致相当于步行30分钟每天一次。

Increasing your walking 提高您的步行

A pedometer, which you can buy at a sporting goods store, can help you keep track of your activity.阿计步器，你可以买一个体育用品商店，可以帮助您追踪您的活动。 A pedometer will count the number of steps you take each day and help you set goals to walk more.阿计步器会的数量采取步骤，您每一天，并帮助您设定的目标走了。 Some people prefer letting the pedometer count the steps they walk, rather than trying to keep track of how many minutes they walk.有些人喜欢让计步器计数的步骤，他们走路，而不是试图掌握多少分钟，他们步行。

A good goal is to walk a total of 10,000 steps per day.一个很好的目标是步行，共有10000每天步骤。 Try wearing your pedometer every day for 1 week to see your usual number of steps.请您计步器戴每天1周看到您通常一些步骤。 Then increase the number by up to 2,000 steps per day until 10,000 steps is comfortable for you.然后增加最多至2000年的步骤，直至每天10000步骤，为你舒适。 You can increase your walking in simple ways.您可以增加您走在简单的方法。 These suggestions can get you started, and you can probably think of additional ways.这些建议可以让您一开始，你可能想其他办法。 You can add more steps to your everyday activities by:您可以添加更多的步骤，您的日常活动：

• Parking farther than usual from your workplace (or get off the bus or subway before your stop).停车比平常更远从您的工作场所（或下车或地铁站的站前） 。
• Taking the stairs rather than the elevator for one or two floors.走楼梯而不是电梯的一个或两个楼层。
• Walking a lap inside the grocery store before you start shopping.散步了一圈内的杂货店，然后再开始购物。
• Walking instead of driving for short trips.散步而不是驾驶的短期旅行。 Walk to school, work, the grocery store, a friend's house, or a restaurant for lunch.步行到学校，工作，杂货店，他的一个朋友的房子，或一家餐馆吃午饭。