Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, or using fancy equipment. When you're physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally. Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. Your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity, in addition to what you normally do, will use extra calories. Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.   What Are the Health Benefits of Physical Activity? Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL)levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity. High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels.Physical activity also reduces body fatness, which is associated with high blood pressure. Non-insulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging. To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples: Take a short walk around the block Rake leaves Play actively with the kids Walk up the stairs instead of taking the elevator Mow the lawn Take an activity break -- get up and stretch or walk around Park your car a little farther away from your destination and walk the extra distance   Make sure you are in good health, answer the following questions before you begin exercising. Has a doctor ever said you have heart problems? Do you frequently suffer from chest pains? Do you often feel faint or have dizzy spells? Has a doctor ever said you have high blood pressure? Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? Are you over the age of 65 and not accustomed to exercise? Are you taking prescription medications, such as those for high blood pressure? Is there a good medical reason, not mentioned here, why you should not exercise?   If you answered "yes" to any of these questions, you should see your doctor before you begin an exercise program.   Whether your goal is to control your weight or just to feel healthier, becoming physically active is a step in the right direction. Take advantage of the health benefits that regular exercise can offer and make physical activity a part of your lifestyle.