Swimming: Many people prefer swimming to running, perhaps because it has a more pleasant and social flavor than its aerobic cousin, jogging. It is an excellent cardiovascular exercise as it moves almost every major muscle group in the body. It is ideal for people who are extremely overweight, as it is an exercise that does not support weight. Due to the buoyancy of the water, it does not put pressure on any part of your body. Once you have reduced your weight, you can start jogging if you wish. Swimming is also recommended for those with arthritis, as it prevents their joints from hitting.

It is a perfect aerobic exercise and is also recommended for hypertensive patients as it reduces blood pressure. The only downsides are that you might be scared of the water or too shy to appear in public in a bathing suit. Also, you may not be able to easily access a pool. And if so, you have to put up with that weekend crowd, especially the kids who really enjoy jumping in and out of the pool like playful tadpoles! Which means you can’t get your dose of steady aerobic swimming. But, despite such disadvantages, it is an excellent option.

Cycling: As an aerobic exercise for the internal organs, it is as good as jogging or swimming. Cyclists speak of the special joy they feel when speeding through shady lanes. Its advantage is that it can be an alternative vehicle to your sedentary car. However, unlike jogging and swimming, it does not benefit the upper body, only the hips and legs.

Its downsides are that there aren’t many deserted, smooth streets to ride a bike. Be careful with potholes. Also, you need to be careful not to skate during the monsoon months. Of course, the alternative is the stationary bike. If pedaling around your room is tedious, you can turn on the TV or switch to your favorite music. You can even take it to the garden or enclosure if you want. The stationary cycle has two advantages. Since you are at home, you can easily monitor your pulse to make sure you are in the aerobic zone. Also, like swimming, it can be recommended for people who are extremely overweight or arthritic, as it is another non-weight bearing exercise. But it is avoidable if you have a weak back, as it can aggravate back pain.

Walking: Besides swimming, walking is the safest exercise of all. At that, it’s a low-impact activity that doesn’t shake your feet, knees, etc. However, we recommend that you wear thick-soled keds to avoid the slightest bumps. And if you like jogging, you should condition your body by walking for the first few weeks, if you’ve never exercised before. If you really want to start jogging, you can try the run and walk method. Jog gently for a few minutes and slow down to walk if you feel a bit out of breath or any discomfort.

Doctors recommend walking for most patients, from the obese to those with heart conditions. That’s because most of us Indians don’t know how to swim. Its only drawback is that it requires more time to obtain the required aerobic effect. But that’s a small price to pay for good health. The advantage is that you can insert it into your daily routine. For example, you can walk from the train or bus station to your home every night or the other way around in the morning.