What aerobic exercise does for your health

Regardless of age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits, no matter your age. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.

Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

1. Keep excess pounds at bay
   Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.

2. Increase your stamina, fitness and strength
   You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue.

   You can also gain increased heart and lung fitness and bone and muscle strength over time.

3. Ward off viral illnesses
   Aerobic exercise activates your immune system in a good way. This may leave you less susceptible to minor viral illnesses, such as colds and flu.

4. Reduce your health risks
   Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

   Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.

5. Manage chronic conditions
   Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition.
6. Strengthen your heart
   A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear
   Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less buildup of plaques in your arteries.
8. Boost your mood
   Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can also improve your sleep.

9. Stay active and independent as you age
   Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life.

   Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may also improve cognitive function in children and young adults. It can even help prevent the onset of dementia and improve cognition in people with dementia.

10. Live longer
    Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.