"Regular physical activity is one of the best things you can do to achieve optimal health. Individuals who are physically active for about seven hours per week lower the risk of dying early by 40 percent compared to those who are active for less than thirty minutes per week. Improving your overall fitness involves sticking with an exercise program on a regular basis. If you are nervous or unsure about becoming more active, the good news is that moderate-intensity activity, such as brisk walking, is safe for most people. Also, the health advantages of becoming active far outweigh the risks. Physical activity not only helps to maintain your weight, it also provides a wealth of benefits—physical, mental, and emotional.\n\nGetting the recommended amount of physical activity each week, about 150 minutes of moderate, aerobic exercise, such as power walking or bicycling, does not require joining a gym, or taking expensive, complicated classes. If you can’t commit to a formal workout four to five days per week, you can become more active in simple ways—by taking the stairs instead of the elevator, by walking more instead of driving, by going out dancing with your friends, or by doing your household chores at a faster pace. It is not necessary to perform at the level of a professional dancer or athlete, or to work out for several hours every day, to see real gains from exercise. Even slightly increased activity can lead to physical benefits, such as:\n\n• Longer life. A regular exercise program can reduce your risk of dying early from heart disease, certain cancers, and other leading causes of death.\n\n• Healthier weight. Exercise, along with a healthy, balanced eating plan, can help you lose extra weight, maintain weight loss, or prevent excessive weight gain.\n\n• Cardiovascular disease prevention. Being active boosts HDL cholesterol and decreases unhealthy triglycerides, which reduces the risk of cardiovascular diseases.\n\n• Management of chronic conditions. A regular routine can help to prevent or manage a wide range of conditions and concerns, such as metabolic syndrome, type 2 diabetes, depression, arthritis, and certain types of cancer.\n\n• Energy boosts. Regular physical activity can improve muscle tone and strength and provide a boost to your cardiovascular system. When the heart and lungs work more efficiently, you have more energy.\n\n• Strong bones. Research shows that aerobic activity and strength training can slow the loss of bone density that typically accompanies aging.\n\nPhysical Activity and Health: The Benefits of Physical Activity. CDC.org. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Last updated February 16,"