Start Slow And Have Fun

   Your first step is to what kind of activities you'd like to do. The trick is to think about what's accessible to you, what fits your personality and what you'd feel comfortable fitting into your life. If you like to go outdoors, running, cycling, hiking or walking are all good choices. If you like the gym, you'll have access to stationary bikes, elliptical trainers, treadmills, rowing machines, stairmasters and more.

   There is no 'best' cardio exercise. Anything that you enjoy and that gets your heart rate up fits the bill. It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way, do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider sports, group fitness, working out with a friend or a walking club. Choose something you can see yourself doing at least 3 days a week.

 
  The frequency of your workouts will depend on your fitness level and your schedule. Beginners should start with about 3 non-consecutive days of cardio and work their way up to more frequent sessions. The general guidelines are:

• To maintain current fitness level: 2-4 days a week (at least 20 minutes)
• To lose weight: 4 or more days a week (at least 30 minutes)
• To train for a triathlon: A whole lot.

  
  Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start working on your intensity. How hard you work is a crucial factor in your workout because:

• How hard you work is directly related to how many calories you burn
• Raising intensity is the best way to burn more calories when you're short on time.
• It's an easy part of your workout to change--all you do is work harder
• It's easy to monitor with a heart rate monitor or perceived exertion scale

  The most important thing is  to make it a family event or just have fun.