Cardio Exercise

Set realistic goals, like walking 20 minutes a day for 3 days each week before adding more minutes to your walk.
Make a schedule for workouts, just as you would for an appointment.
Start slowly with moderate cardio exercises. Little by little, increase the length of your workouts, how often you do them, and the intensity of your exercises.
Do activities you enjoy or would like to try, like walking, swimming, cycling, or dancing.
To stay motivated, join a group, find a workout buddy, or go to fitness classes like Zumba, spin cycle, yoga, pickleball, or aerobics. There are also many free fitness classes online.

Stand up and fold laundry while you watch.
Do a few simple exercises like jumping jacks, walking in place, or stretching in front of the screen.
Make a new rule: no sitting during commercials.
Use an exercise bike, walking pad, or treadmill. Do arm curls, squats, lunges, and crunches while watching.

Mop or vacuum fast enough to get your heart pumping.
Have young children or pets at home? Playing with them is a great way to add more cardio.
Yard work and gardening also strengthen your arm, leg, and back muscles. Pushing a lawn mower, raking leaves, shoveling, and other outdoor chores can be an effective workout.
Use stay-at-home time for projects you’ve been putting off. Cleaning out your closet is another way to be productive and active at the same time.

Keep moving during conference calls. Stand up and pace, or stay seated and do leg lifts, knee lifts, and toe curls. Keep a set of weights under your desk for bicep curls. Do standing push-ups against a wall. Also, a walking pad can be used with a desk riser.
Take a short walk during lunch or in place of a coffee break.
Set an alarm on your computer or phone to remind you to take an activity break. For example, take a 1 or 2-minute standing or walking break every hour.
Find free prerecorded workout classes online to do during breaks.

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