Did you know that heart disease is the #1 killer of men and women in the United States? Experts say that Americans need to change their way of thinking from one of damage control to one of proactive prevention. Besides a heart-healthy diet that's full of fish, fruits, vegetables, grains and fiber, another recommended form of prevention is exercise.

The best type of exercise for your heart is aerobic exercise. About the size of a fist, the heart muscle relies on oxygen and nutrients to continually pump blood through the circulatory system. Aerobic exercise strengthens your heart because your heart has to pump more blood with each heartbeat. The blood carries oxygen through your body, which cycles back to the heart to help it function efficiently.

Combined with a healthy diet, regular exercise can also speed up and maintain weight loss. Aerobic exercise raises your heart rate, which helps you burn calories faster, even when you’ve stopped exercising and are sitting still.

Fortunately, you don't need to run a marathon or buy an expensive gym club membership to start exercising. Examples of aerobic exercise include jogging, running, swimming, bicycling, and even brisk walking. There are lots of ways to raise your heart rate during your regular day so that you can incorporate exercise into your busy schedule. For example, take the stairs instead of the elevator. Walk during a coffee break or lunch. You can also park at the end of the parking lot at work or shopping mall so you have to walk farther.

In general, if you haven't been exercising, try to work up to 30 minutes, 4 to 6 times a week, and alternating exercise days with rest days to prevent injuries. Even if it is impossible to do the 30 minute workout all at once – try to fit exercise into your busy schedule with mini-workouts for 10-minutes throughout your day. Your doctor may make a different recommendation based on your health, so check with your doctor before you begin a work out routine.

"Exercising is like taking the pennies from under the couch cushions and putting them into your piggybank," says Ann Bolger, M.D., a spokeswoman for the American Heart Association (AHA) and a cardiologist in San Francisco. "Every little bit counts."

Finally, remember to warm up and cool down. It helps your body transition from rest to activity and back again, as well as decreasing your risk of injury or of being sore. Make sure that you breathe regularly throughout your warm-up, exercise routine and cool-down because holding your breath can raise blood pressure and cause muscle cramping.

Sources: FDA.gov, FamilyDoctor.org