African-Americans suffer from more lifestyle diseases than other races in the United States due to unhealthy eating habits and lack of exercise. Recent studies suggest that a culturally sensitive form of physical activity, such as African  Dance, may be effective for promoting weight loss in a population at  increased risk for obesity and chronic disease.  

Even with risk factors for heart disease such as high blood pressure, diabetes or high cholesterol,  people who enjoy regular physical activity have lower death rates than  people who have no risk factors but who aren't physically active. What's  more, people with heart disease who are physically fit live longer and  have fewer heart attacks than heart patients who aren't physically fit. The facts are clear:  Regular physical activity benefits people who have heart disease as well  as those who don't.

Regular physical activity helps:

• Lower blood pressure.
• Decrease LDL "bad" cholesterol in your blood.
• Improve blood sugar.
• Reduce feelings of stress.
• Control body weight.
• Improve quality of sleep and reduce the time it takes to fall asleep.
• Improve memory and reduce the risk of dementia and depression.
• Make you feel good about yourself.

Any  type of physical activity is good if it makes your muscles work more  than usual. The heart is a muscle and benefits from a workout just like  other muscles in your body.

Physical  activities that involve steady, rhythmic movement of the legs and arms  are called "aerobic" exercises and are especially good for the heart.  Examples include brisk walking, running, swimming, bicycling and  dancing. Regular aerobic exercise conditions the heart to pump blood to  the whole body.

Adults with chronic conditions or disabilities  should get regular physical activity according to their abilities and  should avoid inactivity. Work up to at least 150 minutes (2 hours and 30  minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour  and 15 minutes) of vigorous-intensity activity (or an equivalent  combination) each week. Preferably, activity should be spread throughout  the week. Even greater benefits can be achieved at up to 300 minutes (5  hours) of moderate-intensity aerobic activity or 150 minutes (2 hours  and 30 minutes) of vigorous-intensity activity each week.

Stretching and strengthening activities keep muscles in good working order. Include strength training in your exercise routine at least twice a week.

Muscles  lose strength and flexibility as you get older. Common tasks become  more difficult, such as bending over to tie shoes, opening a jar,  lifting a bag of groceries or even getting out of a chair. When your  muscles aren't in good shape, you're more likely to lose your balance  and fall. Strengthening exercises can also help boost your metabolism so  you get more benefit out of your aerobic activities and lose weight  faster.