Regular aerobic activity should be included in everyone’s daily routine to strengthen the heart and lungs and make them work more efficiently. Aerobic activity can include running, walking, stair climbing, dancing, swimming, or any number of other activities that get the heart working harder for a continuous period of time.

Many people may feel that they need to have a regimented work out program, and if they do not have at least thirty minutes to an hour to devote that they can’t do it. This is simply not true, and in fact, this type of mentality hinders their progress and keeps them from getting into shape with regular activity. Short bursts of aerobic activity can be fit in throughout the day. Take the stairs instead of the elevator, take a brisk walk around the building at lunch time, ride a bike or walk to work if within a reasonable distance, or park further away to get a short walk in.

Regular aerobic activity should put the heart in the cardio target zone, which is computed by subtracting age from 220. This number of then multiplied by 85%, the result being the maximum rate at which the heart should beating during aerobic activity. Beginners should only work out at 70-75% their target heart rate until their bodies become more accustomed to higher aerobic activity levels.

It’s good to start out slow and gradually increase aerobic activity as tolerated, maybe with just a walk around the block. Starting out at a slower pace is recommended for all beginners anyway until some tolerance is built up, which will happen over time with regular aerobic activity.

A work out does not necessarily have to strenuous to be effective. However, it is normal for someone who has never activityd or done so infrequently to experience some slight discomfort after beginning a work out program, but these symptoms should go away after the body becomes more accustomed to being active. If excessive shortness of breath or chest pain is present, then the activity should be stopped immediately.

A doctor should be consulted before beginning any fitness or diet program. Even if there chronic health conditions are present, regular aerobic activity can be adjusted to fit the individual’s needs. A physical trainer can provide further advice and a customized plan to help an individual become more physcially fit.