Fit Heart (aerobic exercise)

Exercise vigorously three to five times a week for at least 30 minutes. Aerobic exercise burns fat, speeds up your metabolism, strengthens the heart and is a good stress-buster. Take a hike, go ballroom dancing, play racquet sports, swim or ride a bike. If you have already been exercising, increase the amount and the intensity. Burning more calories allows you to eat more.

Some of the best aerobic activities don’t require a membership in a health club! Everyday activities such as walking and climbing stairs are equally as effective over the long term at lowering body fat and boosting cardiovascular health. Walking is one of the easiest exercises to work into your day. It requires no special equipment beyond good walking shoes, and you can refer to the many books available at libraries and bookstores that will explain in detail the mechanics of the “power” walk. Weight-bearing exercises like walking increase bone density, which helps stave off the bone-thinning disease, osteoporosis. Add a slow trot of 15 to 20 seconds to your fitness walk every 15 minutes or so and you’ll work your thigh and buttock muscles, forcing them to burn more calories.

Start slowly, and pick up the pace gradually. If you have been ignoring fitness, you may feel a need to go to bed an hour or two earlier. Be patient. With regular exercise, your body will increase its number of fat-burning “power plants”. It may take one to two months before increased stamina is just part of your life.