Activity

Pros

Cons

Walking

- Excellent beginner

activity

- Can be done almost

anywhere

- Minimal stress to joints

- Develops and maintains

aerobic fitness for most

adults

- For the highly fit, may

not be intense enough to

reach target heart rate

range

Jogging/Running

- Requires no special

equipment except

proper shoes

- Can be done almost

anywhere

- May stress joints

- Safety issues when done

on streets and uneven

surfaces.

Swimming

- Excellent overall

conditioner

- Minimal stress to most

joints

- Need access to a pool

Bicycling/Stationary

Cycling

- Exercises large muscles

in legs

- Minimal stress to most

joints

- Can be done indoors

- Outdoor: safety issues

- Indoor: need access to

equipment

Aerobic Dance/Step

Aerobics

- Excellent overall

conditioner if properly

designed

- Music and group

exercise make it

enjoyable

- May require instruction

- High impact can stress

joints

Rowing

- Exercise upper and

lower body muscles

- Minimal stress on joints

if done properly

- Effective for aerobic

and muscle fitness

- Need access to

equipment

Stair Climber

- Exercises large muscles

in legs

- Minimal stress on joints

- Need access to

equipment

Rope Jumping

- Can be done almost

anywhere

- Inexpensive

- Difficult to sustain

unless fairly fit

- Stresses joints

- Skill required for effectiveness