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.为了使行使有趣，找到一个新的领域走自己英寸允许一些额外的时间在此情况下步行需要花费较长的时间比你通常的路线。 Because new areas may pose some safety concerns, try a new area only during daylight, and choose well-populated areas, such as:由于新的领域可能会造成一些安全问题，尝试新的领域不仅在白天，并选择良好的居住地区，如：

• Around your neighborhood.在你附近。 See some places you rarely see from your car.见一些地方你很少看到您的车。 Meet some neighbors.一些邻居。
• Around a whole park.围绕着整个公园。 Try getting off the sidewalk.请下车的人行道。 For example, walk around a baseball or soccer field.例如，走走棒球或足球场。
• A mall.购物中心。
• A track at a local school.赛道在当地上学。

Walk at various times of day.漫步在不同时期的一天。 Use "transition times" (times between activities when you don't have to be anywhere) to get out and walk, such as:使用“过渡时期” （倍之间的活动时，您不必在任何地方）下车，步行，如：

• After work, when you usually might sit in front of the television.
• First thing in the morning.第一件事在上午。 See a part of the day you usually might miss.见的一部分，通常一天你可能会错过。
• During your lunch or coffee break.在你的午饭或休息。 Ask a coworker to join you for a walk.问一个同事和你一起散步。 This can be a great energy boost.这可能是一个巨大的能源支撑。

Other aerobic activities include:其他有氧活动包括：

• Aerobic classes, including step aerobics and spinning (indoor cycling) classes.健美操课，包括阶梯有氧和纺纱（室内单车）班。
• Running or jogging.跑步或慢跑。
• Bicycling.骑自行车。
• Cross-country skiing.越野滑雪。
• Swimming.游泳。
• Daily activities such as walking the dog or actively playing with children.每日活动，如走路的狗或积极发挥与儿童。 These need to be done for at least 8 to 10 minutes per session at a moderate intensity.这些需要进行至少8至10分钟的会议在中等强度。
• Water aerobics (which is especially good for older people, those who are overweight, and those with joint problems).水中健美操（这是特别好老年人，这些谁是超重，而这些共同的问题） 。
• Sports such as tennis, basketball, or soccer.体育，如网球，篮球，或足球。

To find out how many calories are burned during various activities, use this Interactive Tool: How Many Calories Did You Burn?要找出有多少热量被烧毁期间的各种活动，使用这个互动工具：有多少卡路里您是烧伤？

How often and how long? 多久多久？

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.为了获得最大的有氧运动，首先做了简短热烈的行动，如步行或骑自行车，并延伸简要介绍。 Then, experts advise doing either of these things to get and stay healthy: ⁷然后，专家建议可以做这些事情，以获取和保持健康^： 7

• Do moderate activity for at least 30 minutes a day, 5 days a week or more.做适度的活动至少30分钟，每天5天一个星期或更长时间。 Moderate activity is equal to a brisk walk, cycling about 10 to 12 miles per hour (mph), sailing, or shooting baskets.适度活动，等于快速步行，骑自行车约10至12英里每小时（英里） ，帆船，射击或篮子。 You notice your heart beating faster with this kind of activity.您通知您的心跳速度与这种活动。
• Do vigorous activity for at least 20 minutes a day, 3 days a week or more.不要严厉的活动至少20分钟，每天3天一个星期或更长时间。 Vigorous activity is equal to jogging, cycling at least 12 mph, cross-country skiing, or playing a basketball game.积极活动相当于慢跑，骑自行车至少有12英里，越野滑雪，或打一场篮球比赛。 You breathe rapidly and your heart beats much faster with this kind of activity.你呼吸的迅速和你的心跳快很多这样的活动。

Being active in several chunks of 10 minutes or more throughout the day can count towards the above recommendations.目前活跃在若干块10分钟或更长时间整天可以指望实现了上述建议。 You can choose to do one or both types of activity.你可以选择做一个或两个类型的活动。 Always ask your doctor whether it is safe for you to start a fitness program.总是问你的医生是否是安全的你开始健身计划。

The recommendation for children and teens is to be active at least 1 hour a day.该建议为儿童和青少年是活跃在至少1小时一天。