Regular aerobic exercise reduces the risk of premature death especially from heart disease, colon cancer, breast cancer, and diabetes. Research has shown that regular aerobic exercise reduces the risk of colon cancer by thirty to forty percent. Thirty to sixty minutes of moderate to vigorous exercise per day is needed to decrease the risk of colon cancer. Research has also shown that 30-60 minutes of moderate to vigorous exercise per day also reduces the risk of breast cancer by 20-30%. Regular aerobic exercise builds strong bones, muscles, and joints and may slow down osteoporosis. Regular aerobic exercise reduces depression, anxiety, and stress. Exercise removes built up tension and stress. Studies have shown that diet and regular exercise has also been shown to prevent diabetes and reduce the risk of individuals at a high risk for diabetes by 58%. Glucose tolerance and insulin resistance improve in those who regularly exercise. Studies have also shown that regular aerobic exercise helps to prevent heart disease by reducing blood pressure and lowering bad cholesterol (LDL) and raising HDL (good cholesterol)l. Regular exercise tones the muscles throughout the body which reduces high blood pressure. Lack of exercise is one of the five major risk factors for cardiovascular disease. The other four risk factors are high blood pressure, high cholesterol, smoking, and obesity. Regular aerobic exercise reduces four of the five risk factors for heart disease. Regular aerobic exercise is one of the best ways to lose weight and keep it off. Studies have also shown that older adults who exercise three or more times per week reduce their risk of dementia and Alzheimer’s disease significantly. The Surgeon General recommends that adults do 30 minutes of moderate intensity exercise every day. Moderate intensity exercise is 60-80% of your maximum heart rate. Your maximum heart rate is 220-your age.