Cardiovascular endurance

Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're breathing hard, but you can still talk.

Here's why cardio is so important:

• It's one of the best ways to burn calories and help you lose weight
• It makes your heart strong so that it doesn't have to work as hard to pump blood
• It increases your lung capacity
• It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
• It makes you feel good
• It helps you sleep better
• It helps reduce stress

Bottom line: you need cardio if you want to get your weight under control and get your stress to a tolerable level.

These days, there are so many choices, there's no reason you can't find something you enjoy. Walking is great, but a slow stroll won’t get you fit – you need to move!

If you like to go outdoors, running, cycling, hiking or walking are all good choices. If you like the gym, you'll have access to stationary bikes, elliptical trainers, treadmills, rowing machines, stairmasters and more. For the home exerciser, the available videos cover everything from Tai Chi to kickboxing.

Just about anything is acceptable as long as it involves a movement that gets your heart rate up and you breathing hard.

Remember:

• There is no 'best' cardio exercise. Anything that gets your heart rate up and makes you breath harder for at least 30 minutes fits the bill
• It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way, including housework and gardening.
• Do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider team sports or a walking club.
• Do something you can see yourself doing at least 3 days a week.
• Be flexible. You don't have to do the same thing all the time--it's boring and will lead to weight loss plateaus as well. Feel free to turn on the radio and dance around the house like a fool.