In selecting any physical exercise, you should consider its life time value and ask yourself if you will be able to do that same exercise when you are old. It is also important to evaluate the ability of the exercise to keep fat –burning enzymes active for longer durations. Generally, outdoor forms of exercise are more beneficial to the body than indoor forms of exercise. The body becomes better connected to nature. Walking and dancing are some good forms of exercise you can do.However it is important that you go for a medical checkup before beginning any exercise program.

Dancing is an ancient form of movement that has been part of our lives from the beginning of time. it is an interesting form of exercise that can improve health .Learning to dance can be a fun, social, local and friendly approach of getting pleasure from low-intensity physical activity and skill learning. It is an aerobic exercise and an excellent way to improve physical fitness, free our bones, muscles and joints. Dancing is one of the few activities men and women can enjoy together. Dancing as an exercise does not necessitate you to be a professional dancer it is just a fun way to enjoy an exercise.

According to Consuela, a classically trained dancer in the 70s, ‘’Dancing keeps you young, It's wonderful for your heart, it's wonderful for your lungs, and it's wonderful for all the different sets of muscles in your body’’ You don’t need to go to a nightclub to do this exercise .Some night clubs are even more expensive and some require people to wear either special dance shoes or soft shoes not worn out doors to protect sprung floor. Instead of going to these expensive nightclubs, you can join a dance club or create one with your family members at home. Just dance and enjoy the fun.

There are diverse types of dance but the best types are salsa, zumba, lambada or jive, belly dance and ballet. These are excellent aerobic exercises; they help to improve general fitness level and to increase strength and endurance. Some of these are high energy dance that gives the body a great workout but be sure to drink plenty of water and do not over do the dancing.

When choosing a dance form, you have to be realistic about your status of fitness, age and your ability. For example it would not be realistic for an old lady or man to go in for a break dance. Some dance forms may not be suitable for people with lower back problems or joints problem so you just have to be realistic about your status.

Zumba is a Latin dance that works almost every muscle in the body .It helps to burn down calories and promote fun. One study found that Salsa dancing could improve cardiovascular fitness.Most doctors now recommend belly dance for the avoidance or treatment of many ailments. It is considered helpful for easier child birth, weight problem and self –esteem

walking Exercise

Walking is a popular and simple form of exercise practiced by many people today. It’s one of the easiest way to stay healthy and the best form of exercise that one can benefit from, even to a ripe old age without causing damage to the joints.

Everyone should have an interest in walking exercise because it’s one of the least expensive forms of exercise. One can walk anywhere and at anytime .All you need for walking are: a good walking schedule, comfortable walking shoes, cotton instead of nylon socks which tend to retain moisture and the determination. Good running shoes are good walking shoes. High heel shoes are not recommended.

Walking is a form of aerobic exercise; it helps to strengthen your heart, lungs, and muscles. A more efficient heart can pump more blood with each heartbeat and deliver more oxygen and nutrients to the rest of the body. Walking helps in weight loss. Studies have shown that one hour of walking helps to activate the fat –burning enzymes which remain active for 12 hours. A morning and afternoon walk will keep these enzymes active round the clock and will cause the clearance of cholesterol deposits in the arterial system .walking also helps to lower blood pressure, prevent chest infections and promote healthy and flexibility muscles and bones. Walking also helps to ease headache and neck pain, improve sleep and fight insomnia, depression and anxiety. Studies have also shown that walking is the best form of exercise for pregnant women. It can even shorten labor and enable a woman to easily get back in shape after pregnancy.

The American Physical Therapy Association recommends the following when walking :stand up straight and look forward not down, keep head erect, your chin pulled in toward your neck, your back straight, and your stomach and buttocks tucked in.

To accomplish the healthy heart benefits of walking, you have to to walk in a quick and lively manner to raise your pulse and breathing, but not so rapidly that you can't talk at ease

• Set short-term goals and long term goals for walking.
• include other people like your friends, your wife, husband or even your children in your walking programme. You can also join a walking group or club. It is more interesting to walk with other people than to walk alone.

• Instead of always using a bus, it is more beneficial to walk to school, to the grocery store, work, and restaurant or shopping. To some people instead of taking a coffee or snack break, they prefer taking a walk break. These are those who know the value of walking.
• Walk around your neighborhood or around a park and become better connected to nature. You can even take along your dog not forgetting a bottle of good drinkingwater.
• Walk and discover new places in the area you live but remember to have a good mobile phone in case you get lost, you can call for help.

Walking and dancing are just two among the many important forms of exercise one can do. Doing more than one form of exercise will help engage all your muscle groups .you can choose another form of exercise you find enjoyable and which fits into your lifestyle and schedule. Some of the options are swimming, biking, golf, yoga, football and even basket ball.