Obesity and high blood pressure are the leading risk factors for heart attack and stroke. Aerobic exercise guards against these two diseases. It changes how the body burns calories. The heart and blood circulation become more efficient. Blood pressure lowers. Body fat is lost. The muscles and blood carry and utilize oxygen better. Blood fats like cholesterol and triglycerides are decreased. The risk for blocked arteries is reduced. The body can better tolerate stress.

Exercise is aerobic when it is done at low to moderate intensity without stopping to rest. In order to keep moving, the muscles are forced to use a lot of oxygen. Examples are walking, hiking, swimming, jogging, bicycling, aerobic dancing, and cross country skiing. Almost any exercise can be aerobic and produce systemic benefits if it:
* Lasts at least 20 minutes without stopping.
* Gets you breathing deeply but not out of breath.
* Uses the muscles in the thighs and buttocks.

Fitness through regular aerobic exercise greatly reduces the risk of getting "lifestyle" diseases such as heart disease, stroke, diabetes, cancer, obesity, and high blood pressure. Get moving if you want to be healthy, fit, and trim.

The American College of Sports Medicine recommends aerobic exercise done for a minimum of 20 minutes, 3 times a week at 60% of the maximum heart rate. Exercising 4 or more times a week will increase your health benefits. Check with your health care provider before you start an exercise program. Choose activities that you enjoy, and that are readily accessible. To learn more, visit your local bookstore or library, or call your local YMCA or YWCA.

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