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Aerobic exercise: Top 10 reasons to get physical

At least 30 minutes of daily aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. See how aerobic exercise affects your heart, lungs and blood flow. Then get motivated to reap the rewards!
How your body responds to aerobic exercise
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

Aerobic exercise: What's the best frequency for workouts?

Longer, less frequent sessions of aerobic exercise have no clear advantage over shorter, more frequent sessions of activity. Any type of aerobic activity contributes to cardiovascular fitness. In fact, even divided "doses" of activity — such as three 10-minute walks spread throughout the day — offer aerobic benefits. What's most important is making regular physical activity part of your lifestyle.
For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.
The bottom line?
The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more frequent workouts.

Abdominal crunch with fitness ball

A fitness ball can be a great tool for toning your abdominal muscles (abs), as well as other core muscles.
Fitness balls — also known as stability balls — come in various sizes. Choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the fitness ball, the more difficult the exercise will be.
To tone your abdominal muscles with a fitness ball, try the abdominal crunch:
• Sit on the fitness ball with your feet resting on the floor, about hip-width apart.
• Keeping your back straight, cross your arms on your chest and tighten your abdominal muscles.
• Lean back until you feel your abdominal muscles tighten.
• Hold for three deep breaths.
• Return to the start position and repeat.
Start with up to five repetitions, as long as you're able to maintain good form. As you get stronger, gradually increase to 10 to 15 repetitions. Remember to breathe freely and deeply during the exercise.