You don't need a huge chunk of time out of your day, just 30 minutes.

In fact, here are 10 reasons from the Mayo Clinic why a half-hour a day of walking, biking, swimming or enjoying another aerobic activity may turn into your 'magic bullet' for a longer and healthier life.

In the latest issue of the Mayo Clinic's online HouseCall newsletter, fitness experts say regular aerobic exercise can:

•  Reduce your risk of heart disease, high blood pressure, diabetes, stroke, cancer and osteoporosis;

•  Help manage high blood pressure, control the level of sugar in your blood, relieve chronic muscle pain;

•  Help you avoid subsequent heart attacks if you've already suffered one;

•  Keep your weight in a healthy range, when combined with healthy eating;

•  Strengthen your immune system to ward off colds, the flu and other viruses;

•  Increase your HDL "good" cholesterol and lower your LDL "bad" cholesterol to clear your arteries;

•  Boost your heart to help it pump blood more efficiently throughout your body;

•  Blow away the blues and anxiety by promoting relaxation;

•  Increase your stamina and reduce fatigue over the long term;

•  Keep your muscles strong, body mobile and mind clear as you age.

Need more convincing? People who engage in regular aerobic exercise appear to live longer than those who don't, according to Mayo doctors.

Check with your doctor 

Before you begin aerobic exercise, check with your doctor to see if your body is up to it.

If you get the green light, start slowly, possibly walking five minutes in the morning and five minutes in the evening, while adding a few minutes each day, Mayo doctors suggest.

You also should pick up the pace to where you're eventually walking briskly for 30 minutes a day.

Other aerobic options you might consider:

•  aquatic exercises if you have arthritis;

•  cross-country skiing;

•  dancing;

•  elliptical training;

•  jogging;

•  rowing; 

•  stair climbing.

Source: Mayo Foundation for Medical Education and Research
Reference: HouseCall

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