Aerobic activity makes your heart and bones strong, relieves stress, helps your insulin work better and improves blood flow.

For most people, it's best to aim for a total of 30 minutes a day, at least 5 days a week.

If you are trying to lose weight, you may want to exercise more than 30 minutes a day.

Here are some examples of aerobic activity

• Take a brisk walk
• Go dancing
• Take an aerobics class
• Swim or do water aerobics
• Go for a bike ride or use a stationary bike indoors.

If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week.

You can also split up your activity for the day: For example, take a quick 10-minute walk before or after each meal instead of 30 minutes all at once.