We all know that exercise is good for us – it can help you lose weight, feel more energetic and even live longer. But getting regular aerobic activity can seem like a huge undertaking for people with busy schedules or sedentary lifestyles. But there are ways to make exercise a part of daily life and build up to the recommended amount of moderate aerobic activity, or even vigorous aerobic activity.

Vigorous activity is anything that causes your heart rate to increase so that you are breathing hard and fast. This is the kind of activity you get when you walk up a flight of stairs, play with your kids, dance at a wedding, or rake the leaves. To reap the most benefits, you should also try to do strength-training activities 2 or more times a week that work all major muscle groups.

Aerobic exercise also helps your mental health by reducing levels of stress hormones and stimulating the production of endorphins, which are brain chemicals that boost pleasure and reduce pain. This is why you probably enjoy the rush of energy and positive mood that follows a brisk walk or spin class.

Try to keep your workouts interesting and fun by changing up your routine, trying new sports or activities, or exercising with friends. This can help you avoid injury and keep up the momentum of your workouts. Don’t forget to warm-up and cool-down before and after your exercise sessions. Träning