Walking: Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It’s safe, simple and doesn’t require practice. And the health benefits are many. Get the right gear: Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock .Warm up: Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
Stretch: After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch. Cool down after each walking sessionTo reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches. (Data from Mayo Clinic)
Swimming: Swimming is the second most popular sports activity in the United States and a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming can decrease the risk of chronic illnesses This can also lead to improved health for people with diabetes and heart disease Swimmers have about half the risk of death compared with inactive people People report enjoying water-based exercise more than exercising on land. They can also exercise longer in water than on land without increased effort or joint or muscle pain. (Data from CDC)