The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." Some of the aerobic activities include walking, running, bicycling, swimming, jogging, dancing, stair climbing. 

Benefits of aerobic activities: 

• Decreases the risk of heart diseases

• Improves the cardiovascular health

• Lowers blood pressure

• Control blood sugar levels 

• Control weight gain

• Increases HDL cholesterol

• Reduces triglycerides 

• Improves immunity 

There are two great ways to increase aerobic benefits:

1. Add More Vigorous Activity - 

You can replace some moderate level activities with vigorous level activities which will make your heart beat even fast and causes rapid breathing. The benefits are the same when you do 15 minutes of vigorous activity instead of 30 minutes of moderate activity. If you are walking for 30 minutes five days a week, try jogging or running for 15 minutes on two days. On the other three days, you can walk for 30 minutes.

2. Add More Time - 

You can slowly add more time to your weekly routine of the aerobic activity for improving health benefits. Try to be more active by working out for five or more hours every week. Start with moderate activities and then add vigorous activities slowly.