Usually no single exercise will fully meet your body's needs, although some. People with higher heart disease risk would start at a lower percentage of maximum heart rate and as their condition reverses, gradually increase their heart rate. Warming up and stretching are important parts of any workout to prepare the muscles for the extra demand and help prevent injuries. To get the most benefit from a workout, a cooling-down period is also recommended. Following a brisk walk, aerobic dancing, biking or any other high heart-rate activity, it is important to go a while at a slower pace, gradually getting to the resting point.
Many injuries occur from the lack of proper equipment.
Walking and running shoes don't last as long as the tread designs on their bottom. The cushioning in the shoe absorbs most of the shock as the foot comes down to the surface, but the material has limited durability. A few months of use is a long time for running shoes, and in six months walking shoes usually no longer give the protection that is needed. In aerobics the floor surface can also be a source of injury. If the floor is hard, bring a piece of padded carpet or a mat to work on.