Walking on a Nature Trail

• If you are just beginning an exercise program, you don't have to start out by running multiple miles to benefit from it. Begin a walking program and do it through a trail, a forest preserve or shaded area. By walking swiftly and swinging your arms in the process, you can burn calories and feel better about yourself and the work you have to do that day. Try to walk for at least 20 minutes per day to get your heart rate up.
  
  

Aerobic Exercises

• Taking an aerobics class is not easy. The instructor will put you through your paces in various exercises that are designed to get your heart rate up. In order to get the full benefit of it you must exercise for at least 20 minutes. One of the best techniques for aerobics is to use a step as you go through the exercises and stretches. Using the step will push your heart and get its rate up and therefore help you release tension.
  
  

Stretching Exercises

• Before you engage in any program, all trainers and strength and conditioning coaches recommend you start stretching. Not only will the stretching prepare your muscles for a weight-lifting or running routine, the stretching itself will release endorphins into your system and make your feel better. One of the best is the hamstring stretch. Sit on the floor with your left leg bent underneath your buttock and your right leg pointed away from you. Reach for your right foot and hold on to it for five seconds. Return to your original position and do this stretch five times. Then change positions and do this same exercise while reaching for your left foot. Stretch to that foot five times as well.