Both walking and running are forms of aerobic exercise that differ in intensity. Running requires more effort from the heart, lungs and muscles but burns more calories than walking. Regular running strengthen your bones, improves cardiovascular fitness and lifts your mood. As a runner you can take part in fun runs, athletics races or marathons. If you are beginner increase the intensity of your running workout progressively because you are at risk to injury your feet, ankles, knees and back.

Swimming is a great workout for people of all ages and fitness level. Swimming requires the basic knowledge of a swimming technique as your body needs to move against the resistance of the water. Common swimming styles you can learn are breaststroke, backstroke, side stroke and freestyle. Swimming is a good way of an all-over body workout, as almost all your muscles are activated. You can swim in many places such as swimming pools, beaches, lakes, dams and rivers but make sure that the environment you choose to swim in is not dangerous.

What you need to know before starting an exercise program?

When you begin an exercise program, the first step is to choose a goal. Decide what you really want to achieve and answer the following questions that will help you stick to your routine.

  • What is your current health and fitness status? If you aren’t sure about your health status, it is recommended to see a physician to identify if there are any types of exercise you need to avoid. Choose activities that are according to your fitness level and are not too intense or too difficult and can lead to excessive soreness or injuries.
  • What do you enjoy doing? When considering an exercise program, chose activities you like and can fit within your daily program and your timeframe.
  • What is your goal? Whether you aim to improve your health or a physical transformation, it is important to match the frequency, duration and intensity of your routine with your personal goals.
  • What is the cost Does it matches with your budget? Potential cost of the activity you want to perform can include monthly facility fees, special equipment or professional assistance.