7. Do aerobic exercise regularly. Physical activity is important, but for maximum health and longevity you should get your heart beating fast and your breathing heavy (from activity, not watching an exciting movie) for about 20 minutes a few times a week That mean doing aerobic (with oxygen) exercise (also known as cardiovascular conditioning, or cardio, which means heart). This is exercise such as running, biking, swimming, rollerblading, jumping rope, rowing, stair climbing, dancing, zumba, brisk walking, vigorous gardening and cleaning, etc. It is different from anaerobic exercise, like weight lifting, push ups, pull ups, etc. and that are intended for building muscles. It is also different from yoga, tai chi and stretching exercises. (The recommendations are vigorous exercise for 75 minutes a week, or 150 minutes if less vigorous such as walking or biking slowly). The most obvious reason aerobic exercise is beneficial is that it strengthens the cardiovascular system, particularly the heart. The chances of heart disease are greatly reduced. It can lower blood pressure, increase the levels of “good” high-density lipoprotein (HDL) cholesterol and lower “bad” low-density lipoprotein (LDL) cholesterol levels in the blood. It helps control weight and strengthens the muscles used. Aerobic exercise also improves mood and helps alleviate depression. It can help with the regulation of blood sugars and is especially important for people with diabetes. There is also research that shows it improves the immune system, and can help some people with asthma. Exercise can help overcome sleep problem now has been shown to help the brain. Finally, an exercise routine helps with balance and thus avoiding falls, which for older people can be a big issue.