Raising your heart rate with regular aerobic (cardiovascular) exercise gives many, but not all people boosts in mood and energy level and is linked with better overall well-being, stronger bones and muscles. Are you ready to feel fantastic? The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity/week.

Moderate-intensity exercise includes walking briskly — 3 miles/hour or faster (but not race-walking), water aerobics, bicycling slower than 10 miles/hour, or doubles tennis.

Vigorous-intensity exercise includes race-walking, jogging, running, bicycling 10 miles/hour or faster, singles tennis, group fitness classes (dance, cycling, water), jumping rope, or hiking uphill.

To make sure your heart is working hard enough — but not too hard — use these tools:

• Rating of Perceived Exertion (RPE) chart. Consider your overall feeling of effort — not just your breathing or how tired your muscles feel. An RPE of 11-14 is typical for moderate exercise; 15-17 is vigorous.

• Talk test. With moderate exercise, you breathe faster but can still carry on a conversation. If you can talk with some difficulty, your pace is moderate to vigorous; if you can’t talk at all, slow down.

If you have medical conditions or symptoms, talk to your healthcare provider before beginning a new exercise program. Raise your activity level slowly, increasing total mileage or exercise minutes by no more than 10%/week.