Selecting Activities that are Right for You
Activity
Pros
Cons
Walking
- Excellent beginner activity- Can be done almostanywhere
- Minimal stress to joints
- Develops and maintains aerobic fitness for most adults - For the highly fit, may not be intense enough to reach target heart rate range
Jogging/Running
- Requires no special equipment except proper shoes- Can be done almost anywhere - May stress joints
- Safety issues when done on streets and uneven surfaces.
Swimming
- Excellent overall conditioner- Minimal stress to most joints
- Need access to a pool
Bicycling/Stationary Cycling
- Exercises large muscles in legs- Minimal stress to most joints
- Can be done indoors - Outdoor: safety issues
- Indoor: need access to equipment
Aerobic Dance/Step Aerobics
- Excellent overall conditioner if properly performed- Music and group exercise make it enjoyable - May require instruction
- High impact can stress joints
Rowing
- Exercises upper and lower body muscles- Minimal stress on joints if done properly
- Effective for aerobic and muscle fitness - Need access to equipment
Stair Climber
- Exercises large muscles in legs- Minimal stress on joints - Need access to equipment
Rope Jumping
- Can be done almost anywhere- Inexpensive - Difficult to sustain unless fairly fit
- Stresses joints
- Skill required for effectiveness