To take your heart rate, place your hand on the pulse of your wrist - this is called the radial heart rate. With your fingers, not your thumb, find the pulse. Take the pulse by counting the beats for 10 seconds. Multiply that number by six to get your beats per minute or take your pulse for six seconds and add a zero.

To get your working heart rate you must take your pulse after vigorous exercise that has lasted for at least five minutes. Keep marching or moving while you are taking your pulse. Everyone needs to exercise at the correct heart rate to get the most cardiovascular benefits and to stay safe. This heart rate is called your target or training heart rate - the rate you want your heart beating at during vigorous exercise. Most fitness experts recommend exercising between 60 per cent and 80 per cent of your maximum heart rate for optimal benefits. The way to find your target heart rate is to do this formula:

Take your age and subtract it from 220 - this is your maximum heart rate. Now, to find your target heart rate (between 60 and 80 per cent) multiply that number by .6; and, multiply the same number by .8.

For example, if you are age 60, subtract 60 from 220 to get 160 as your maximum heart rate. To be in the aerobic zone, you should aim to be at 60%-80% of your maximum heart rate. In this case, between 96 and 128 heart beats per minute. A pulse somewhere in the middle will be the best for optimal performance and in the safest range.

Always seek the advice of your doctor before embarking on any form of exercise program.