Although exercise can take hundreds if not thousands of different forms, there are four types of physical activity that almost anyone can master with a little practice. All four are great or weight loss. With the exception of cycling, none of the following need specialized equipment (although water will probably come in handy for swimming!).

Walking
Walking is as simple as it gets. For many it is the perfect form of physical activity and a good compliment to a healthy diet. Many people are surprised to learn that brisk walking offers much the same health benefits as running such as weight loss and cardiovascular stimulation. It’s also very low impact so it won t cause damage to your joints.

Perhaps the best part about walking is that it can be done by just about anyone at anytime, anywhere. It requires no previous experience, and other than a decent pair of footwear, is not dependent on thousands of dollars worth of equipment. Here are some tips to maximize your walking experience.

- Start out with a slow to moderate pace of 3 to 5 miles per hour
- Try to walk a straight line
- Remember to swing your arms
- Increase your pace not your stride length
- For variety try walking sidewalks, parks,

trails, and on the beach if you have access

Running:
Running is one of the best forms of exercise and is a great way to burn calories and stay fit while on your diet. You can consider running a time-efficient version of walking. Provided your joints allow it, running is a great substitute for walking on those days when time is short. Here are a few tips to make the most of your running effort:

- Make sure you wear footwear that offers good support
- Perform 5 to 10 minutes of light stretching before beginning your run
- Alternate 30-second sprints and walks
-

Alternate running on the flat with running up and down hills
- For variety try running on the beach, through a park, or on a treadmill

Bicycling:
Another great exercise to supplement your weigh loss diet, and one that is in one respect better than walking or running is bicycling. The great thing about bicycling is that it is a non-weight bearing exercise as the bike is supporting your weight. People with joint problems can easily burn up to 500-600 calories per session while cycling.
You don t need to fork out thousands of dollars for a new bike either. Good-quality bikes can be bought for $200 to $300. You may even pick up a

great buy at a used sports store or flea market. Here are a few tips to get you going:

- Don t race. Instead increase the speed slowly and sit properly.
- Always maintain correct body posture.
- Your back should be at a flat 45-degree angle.
- Adjust the seat so that you can t lock your leg out straight on the down stroke.

Swimming:
Swimming is another great exercise for cardiovascular conditioning without the joint-pounding of other sports or forms of physical activity. On average a moderate-paced swim will burn around 600 calories per hour. Here’s how

you can maximize your swim:

- Don’t do normal laps, do drills instead.
- Start out by swimming for 15 to 20 minutes and gradually increase your time.
- If you only know one or two strokes, take a few lessons to learn others. Once you know the basics of swimming it is very easy to pick up additional strokes

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