The basics: Walking, running and cycling

Biking
More and more workout studios offer regular cycle fit (or spinning) classes using stationary bicycles. Cycling will get your heart rate up at a fast clip (it burns up to 300 calories per hour) and it works all the major muscle groups. It's also convenient and low impact, minimizing the risk of strains and injuries.

Some useful pointers:
• Keep your pedalling cadence (revolutions per minute) high, especially when you're on hilly terrain. This reduces the amount of force you have to exert with each push.

• When cycling outdoors, always wear a safety helmet.

• On hills, try standing up on the pedals -- your body weight adds extra power to the downward push.

• Keep your tires properly inflated.

• Fit cycling into your daily routine. Cycle to work if weather permits.

Click here for safe city biking tips.

Brisk walking
Also called power walking, this is an easy exercise that almost anyone can do. All you need is a good pair of sturdy walking shoes (that have arch support) and light, comfortable clothing.

Helpful tips to get started
• Start slowly to warm up.

• Gradually increase to a brisk pace (not a casual stroll).

• Walk with a purposeful stride, keeping your spine straight. Keep your chin up and shoulders back.

• Periodically increase your pace for five minutes, then return to your normal pace.

• Consider using walking poles.

• Cool down for five to 10 minutes.

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