ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Easy and Effective Exercises

Updated on September 14, 2020
Art West profile image

I joined a local running club in 2005. I have run, walked and run-walked multiple 5k's and 8 half marathons.

Go For A Swim

Being active is easier than you think

Many people in the United States are overweight and/or out of shape. They want to get into better shape but either don’t know how to do it or don’t want to try very hard. I have a solution that will help…exercise. While exercise alone won’t get you completely healthy, it will certainly help.

Exercise is easier than you may think. You DO NOT have to run a marathon or lift weights or do anything that is very strenuous.

Most doctors say swimming is the best form of exercise, because it is easier on your joints. The problem with that is you have to have access to water year round. Unless you have a membership to a fitness club with an indoor pool, you must live in a warm climate with access to a lake, ocean or pool. That reduces a large number of people.

Ride a Bike or Recumbent Trike

Bike riding

Bike riding is considered by most doctors as the second best form of exercise for your joints. The problem with bike riding is that you either have to be in a warm climate year round or have to be able to afford either a fitness club membership or exercise bike for when the weather is bad. There are, however, attachments that you can use for you bike in the winter. You simply take you bike indoors, put on the attachment which keeps the rear wheel in the air, and it becomes an indoor exercise bike. While some people do this, for me personally, I would be concerned about the bike falling off the attachment and start to move.

Take a Walk

Take a walk

WALKING is the key exercise. You can do it almost anywhere and it is free. You probably have many questions including, how far do I walk? How fast do I walk? How long do I walk? And what if the weather is bad?

When you first begin, how far you walk is not very important. The key is that you are now moving. If you can only walk 50 yards, that is fine. You have to start somewhere. The goal for this phase is to work your way up to a 1 mile continuous walk.

Once you are able to walk 1 mile continuously, you should start working on your pace. Your goal for this phase should be to do a 20 minute mile.

Once you have reached the goal of walking 1 mile in 20 minutes, you should increase your time walking. Most doctors suggest 30 minutes of exercise at least 3 times per week. Increase your 1 mile walk to 30 minutes, you should be doing about 1 ½ miles at this time.

Average Walking Speed

According to the average fitness walking speed is 3.0-3.5 miles per hour. That means you would be walking at a 17-20 minute mile pace. If you are walking for 30 minutes at this pace, you should be doing a pretty good job exercising.

Most doctors suggest exercising AT LEAST 3 times per week, in my opinion, it is easier to do it if it is part of your normal routine. In my case, I walk the first thing every morning. I know some people may not be able to do that. Maybe make it part of your work schedule, either walk before you go to work or as soon as you get home. If you work 5 days a week, that means you are getting 5 days a week of exercise. The key, is to make exercise part of your normal routine .

What about walking in bad weather? You can walk in just about any kind of weather, however, some weather just isn’t very fun to walk in. You can buy exercise videos that will help. I highly recommend Leslie Sansone’s Walk Away the Pounds videos. You can pick up one of those for about $10.

The bottom line is that you start moving on a regular basis. The more you exercise, the better you will feel and the healthier you will get.

Walking Speed

Miles Per Hour
Minutes Per Mile

© 2013 Art West


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)