on the spot jogging

A good way to check if you're getting a good aerobic exercise is to check your heart rate during the exercise relative to your maximum heart rate. One way to calculate your max heart rate is 220-age. This is not an accurate number, but it is good enough for your purpose.

When you're about half way through your exercise, stop and measure your heart rate. I use the pressure point at the bottom of my ear. Other people might use a different pressure point. Count your heart beats for 6 seconds and multiply the number by 10. On another day count your heart beats for 10 seconds and multiply by 6. You want your heart beat to be 60-70% of your maximum. As soon as you stop exercising, your heart rate starts to drop, hence the reason for only 6 or 10 seconds per test. Because you're multiplying by 10 or 6, this method isn't an accurate method, but it will give you a ball-park figure, and since you're looking at a 10% range, this method is OK.

Before you start your exercise, walk around your house or apartment for a few minutes tro warm up or cool down. Also, do some stretches before you begin and after you end. Here are the stretches I do.

Don't try to exercise fast such that you get out of breath. You want to be able to carry a conversation with someone in the room. Getting out of breath means you're going too fast.

Try to keep a constant pace and get in rhythm with the movement of your trapette

Walking is a great exercise. In some respects it is better than running. Walk around your house for 45 minutes and you'll have a good exercise. If it's light outside you can walk around your neighborhood (if it is safe to do so) for 45 minutes. Except for a good pair of walking shoes, you don't need any special equipment.