FOR whatever reason, you may have decided to delay the renewal of your gym membership or you may not have been a member of a gym to begin with. This is no excuse to stop exercising or lead an inactive life. Here are a few cardio suggestions:

WALKING

Walking is a very good form of exercise to include in your regime. It is one of the safest forms of exercise and can be done virtually anywhere, whether on a treadmill indoors, on the streets of your neighbourhood, or up an incline.

For many people who are deconditioned or out of shape because it is their first time starting an exercise programme or because they had stopped exercising for too long, this form of cardio is a great way to ease into a programme. Walking can be done at very low intensity and, initially, you don’t have to do it for very long periods to see even minimal changes in your body. Gradually, over subsequent weeks, the intensity and length of time you walk can be increased.

Please ensure that you undertake this activity in proper footwear and with the correct posture, which is upright, with the chest up, and shoulders relaxed. If you choose to do your walking on a treadmill, especially if it is your first time, I recommend that you first stand with one leg on either side of the solid strip of the tread belt, then start the machine at a gentle speed. While holding on to the rails, carefully step onto the belt and start walking. Continue holding the rails until reasonable comfort and balance is achieved, so as to avoid serious falls. However, avoid leaning on the rails as this will cause the number of calories you burn to be fewer than if you were walking upright. With practice you will eventually be able to walk with your arms swinging naturally at your sides. As both your comfort with the treadmill and your fitness level improves, you can begin to increase the intensity by increasing the speed or incline. Running, if you can do so safely, will burn more calories than just walking, if done for an equivalent period.

CYCLING

Cycling is also really good because it too can be done outdoors or indoors on a stationary cycle. This may be a more desirable option and safer for people who may be experiencing pains that may be worsened by repeated impact, for example knee pain or ankle pain.

Adjust the height of the handle bar and seat to optimise comfort and minimise the possibility of injury. Ideally, the height of the seat should be such that when the pedal is in its lowest position and the ball of your foot is on it, your knee will be only slightly bent. If the seat is too low, you may begin to experience pain in the front of the knee and if it is too high, pain behind the knee may result. If the seat of the cycle can be adjusted forward or backward, it’s best to position the seat so that when the pedal is perfectly horizontal, the knee is directly over the ball of your foot.

Although we only examined walking and cycling, there are other options such as swimming and outdoor aerobics.The defining factor is the discipline and focus you apply, which will determine your results.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.