1. Increases the amount of blood that flows to the skin making it look younger and feel healthier.

2. Elevates your metabolism so that you burn more calories everyday.

3. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a 'fit' person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.

4. Decreases your blood pressure.

5. Increases the oxidation (breakdown and use) of FAT.

6. Increases HDL (good) cholestrol.

7. Makes the heart a more efficient pump by increasing your stroke volume.

8. Increases haemoglobin concentration in your blood. Haemoglobin is the part of the red blood cell that carries oxygen from the lungs to the rest of the body.

9. Maintains, tones, and strengthens your muscles. Exercise also increases your muscular endurance.

10. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots travelling in the blood are often the cause of heart attacks and strokes.

11. Increases the strength of the bones.

12. Enlarges the arteries that supply blood to the heart.

13. Causes the development of new blood vessels in the heart and other muscles.

14. Decreases blood levels of triglycerides (FAT).

15. Improves control of blood sugar.

16. Improves sleep patterns.

17. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.

18. Increases the thickness of cartilage in the joints which has a protective effect on the joints.

19. Decreases a woman's risk of developing endometriosis.