Jogging
I jog about 30 minutes a day. It is important to do a vigorous exercise every day for 30 minutes that makes you sweat. Some exercise can be performed daily. Mainly to do with muscles that are used regularly, such as calf and stomach, but muscles that are not used intensely must be rested and not over worked and they grow more rapidly. It is also important to have one day break every week to let the body recover.
Cycling
Like most people I learnt to cycle at a child. I really dislike driving and try my hardest not to drive if I can help it. I therefore cycle anywhere, in any weather within 5 miles. I do not like cycling in the main road as the chance of having an accident is probable enough not worth risking my health or life for.
Swimming
My cousin was a top diver and swimmer in Iran. He taught me how to swim when I was a child and was inspired by him as he had a very good physique. I do know how to do all the styles, but I do not like to get wet and find swimming too time consuming so I rarely swim these days.
Track and Field
When I was a child in Iran I lived near a track and field stadium with access to all equipment. I bought myself a discus and javelin. I learnt how to do high-jump, long jump, discus, javelin, shotput, and of course running and sprinting techniques. The weather is always good and very suitable for the sport. I tried hammer throwing once but after few spins I flew with the hammer. I am short so I soon realised the sport is for big or tall people and needs a lot power and weight behind it. It was fun though.