If you want to have more energy, feel better, and improve your longevity, cardiovascular exercise is for you. Cardiovascular exercise is key to achieving and maintaining a healthy weight. The harder you work, the more calories you will burn, making it easier to control your weight. It doesn’t take hour upon hour to reap these benefits either. When the opportunity presents itself, do some jumping jacks or take a brisk walk. While dedicated workouts are great when time permits, the activity you accumulate throughout the day is vitally important in burning calories. The important thing is to stay active.

One of the greatest benefits of participating in cardiovascular exercise is the positive health effects. It lowers blood pressure and improves cholesterol levels. Regular exercise also boosts good cholesterol or HDL while decreasing bad cholesterol or LDL, creating better blood flow throughout the body. Cardiovascular exercise also helps prevent type 2 diabetes as well as osteoporosis.

More restful sleep is another benefit of cardiovascular exercise. Boosting your activity level throughout the day may help you fall asleep faster as well as help you reach deep sleep. Your concentration and productivity as well as alertness also could see boosts, helping you perform daily activities better. You should start by exercising at a moderate intensity three times per week for 20 minutes. Gradually increase to six times per week at 60 minutes.

Remember, variety is important! Vary your intensity, mode, duration, and location to avoid muscle memory and boredom. You don’t need a gym membership to get started either. Biking, walking, and jogging, among many other exercises that will get your heart pumping, can be done anywhere.

Cardio will help you manage not only your weight, but your overall health. Along with preventing diseases, exercise helps reduce your risk for osteoporosis and high blood pressure and slows the signs of aging. You also can improve your sleep, energy, and endurance as well as your mental health. So make exercise a lifelong habit and start reaping its rewards.