The options for aerobic exercise are many and varied. Some of the more popular choices include the following:

• Brisk walking is the most popular aerobic exercise among women and is appropriate for women of all ages. Walking at a swift pace burns almost as many calories as running or jogging for the same distance, and poses less risk for injury. If you are a beginning walker, choose a level surface. Gradually increase your pace until you can do one mile in about 15 minutes. To intensify the exercise, add hills and varied terrain to your course. You can also use hand weights of one to three pounds, but avoid ankle weights as they can cause injury.
• Jogging burns more calories in less time and is as simple and convenient as walking, but it is too strenuous for some and may cause joint injuries. If you are a beginner, alternate walking and jogging for the first three or four weeks. Then gradually increase the jogging portion until you can comfortably run for the entire workout. Remember not to exceed your target heart rate; the talk test may be the best way to easily monitor your exertion level.
• Aerobics classes or home videos offer variety, music and choreography, and some women prefer the extra motivation an instructor provides. Start with beginner classes or videos, and watch the instructor carefully for proper foot placement and body alignment to avoid injury, especially to your knees. There are a variety of types of aerobics classes, including:
  • Step classes incorporate a low bench that allows you to step up and down while performing various moves.
  • Boxing classes and Tae Bo have become a craze in some parts of the country. Boxing classes consist of aerobic moves combined with boxing moves such as punching and footwork. Tae Bo adds martial arts moves, including karate-type punches and kicks, to the mix. The feet and upper body move for most of the class, providing a total-body workout.
  • Slide classes involve a special mat and booties that slip over your shoes and allow you to slide back and forth on the mat. Great for toning the lower body but should be avoided by those with knee injuries.
  • Interval classes combine step or floor aerobics with weight training using hand-held weights or special rubber bands.
  • Toning/sculpting classes incorporate floor aerobics with a concentration on isometric exercises for specific body parts.
  • High-impact classes incorporate moves such as jumping, running and hopping, and are not recommended for women with joint problems in the lower extremities.
  • Low-impact classes incorporate moves where one foot is always on the floor. They are not necessarily low-intensity exercises, though.