What are some aerobic exercises suitable for doing at home

Nowadays, most office workers are under increasing pressure in life, and their nightlife is also increasing. Their lives have become irregular and they have no time to exercise. If they do not exercise for a long time, coupled with excessive pressure, their immunity will be weakened.

1. Exercise moderately. High-intensity fitness exercises may slowly damage your body. For example, running more than 15 miles a week is too much. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that as long as you exercise moderately, you can effectively reduce the risk of cardiovascular disease and cancer.

2. Brisk walking for fitness. Cooper believes that brisk walking (12 minutes per mile) is a good way to exercise. Its effect is no worse than jogging (9 minutes per mile), but it also avoids the damage to the knee joints caused by running.

3. Take advantage of every opportunity. You don't have to exercise in the gym for 30 minutes, you can make use of your spare time. Walking the dog for 10 minutes, washing the car for 10 minutes, and doing housework for 10 minutes every day will have the same effect.

4. Alternate exercises. For example, ride a bike today and jog tomorrow; or run at different speeds to enhance heart exercise.

5. Don’t judge health by weight. Exercise usually reduces body weight, but body weight doesn't tell you much. A fat person who works out is much healthier than a thin person who sits still. Don't worry about being overweight.

6. Take a multi-pronged approach. Fitness is a systematic project. Physical exercise is very necessary for physical and mental health, but it is not a panacea. In daily life, you should also pay attention to your diet, quit smoking and detoxify, control your drinking, and don't be too nervous.

7. Start from childhood. Parents should set a good example and help their children develop good fitness habits. Parents should understand whether their children have enough physical exercise time at school. If not, they should make up for it through extracurricular exercise. For example, if the school is not far from home, you can encourage your children to walk or ride a bike to and from school. After school, keep your children away from TV or computers (at least 1 hour) and encourage them to do some outdoor exercise. Keep your children's fast food intake to a minimum.