Photo: Mike Baird, Flickr

Obviously, exercise is good for you, but just how much it benefits you depends on many factors, including your gender and your race, according to a long-term study led by the University of Northern Carolina.

Researchers have been tracking exercise and cholesterol levels in 15,000 African American and Caucasian men and women since the late 1980s. In all groups, adding an hour of mild exercise or a half an hour of moderate exercise a week increased levels of 'good' cholesterol, the heart-healthy HDL kind. However, the increased activity lead to lower levels of LDL ('bad') cholesterol only in women, not men. Additionally, the only group to exhibit improvement in all cholesterol levels were African American women. Caucasians who exercised more saw a decrease in harmful triglycerides, but African Americans didn't show the same result.

The reason for the differences? Researchers aren't sure, but they suspect it has something to do with hormonal differences between the sexes and genetic difference between races. Furthermore, the method of research -- questionnaires -- means the results might not be entirely accurate.

If you're a woman, this is even more motivation to step it up, because it's evidence that even a small change can make a big difference. But regardless of your race or gender, regular exercise is vital to your heart health and overall well-being -- so get moving!

Need more motivation? Find out how Michelle Obama sculpts those smokin' arms.

Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Fitz - I've seen you offer advice for women with "love handles" before, but do you have any for a man? My whole midsection is flabby and I'd like to reign it in. Thanks, Lars

A. Hi Lars, Thanks for your question. You're right, I have answered this question before (to see that feature, click here for "Love Handles and Man Boobs." Love Handles, Man Handles, Damn Handles ... call them what you want, but my answer will always be the same. Those pockets of fat sitting above your hips are just that. Pockets of fat! All the silly side bends in the world won't make them go away unless you do one thing.

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Feeling fat and out of shape? Then get your butt in gear and get working on cutting the calories and firming the flab. But don't go it alone. Enlist the help of your man, and you'll have a better shot at slimming down and tightening up.

Check out this video for the skinny on partnering with your guy. You'll learn how to get him on board, coax him into compliments and appreciate him for a job well done.

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz. I keep hearing both you and other people say I should do push-ups, but I'm a small woman and don't want to bulk up. Push-ups are hard, so should I do them if I want to stay toned yet trim? Alyssa

A. Great question, Alyssa! This common question is on the mind of many women, and I'm happy to give this answer as many times as there are women who need to hear it. What you need to know is that it requires extraordinary effort for most women to put on any sort of bulky muscle. That means: protein shakes, supplements and insane amounts of heavy lifting. Of course, there are a few rare women here and there who pack on muscle quickly, but if you're already telling me you are small ... you are not one of those rare women.

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Last week, I had an exclusive interview with the one and only Donny Osmond. He's currently co hosting ABC's new show Rediscovered, and I thought it would be appropriate to ask what everyone else is probably wondering: "Are you planning on following Marie's footsteps and joining the cast of Dancing with the Stars?"

When Marie competed last year, Donny seemed to spend just as much time on the show throwing in his two cents. He obviously has rhythm and is no stranger to the stage, so why wouldn't he take a stab at that fancy disco ball trophy?

Maybe Donny is afraid of not getting as far in the competition as his sister did? Maybe he's worried about not doing those glittery costumes justice? He's asked this question every day, but until we spoke on the phone, I had never heard him give a definitive answer.

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Did you know that women tend to eat more healthfully than men? And that women are more likely to choose foods to benefit their overall health and/or select foods for a specific health purpose (e.g. digestive health)? After the somewhat frustrating news Martha gave us about the difference between men and women when it comes to fitness, I'm glad to hear women have an edge somewhere.

According to a recent research study, both genders believe that nutrition plays an important role in health, but women came out on top in all categories studied. For example, 53% of women choose foods to benefit overall wellness, compared to 46% of men.

So c'mon guys ... consider it a challenge. Maybe by the next time this subject is studied, you'll have closed the gap.

[via Vital Juice Daily]

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hello Fitzy. I need your help! I'm six feet tall and last year I was close to 300 pounds. I am now down to 250. I'm still in the process of losing weight but am stressed because I cannot get rid of my "man boobs."They're devastatingly embarrassing. I wouldn't take my shirt off at the beach if you paid me. What can I do to make them go away? Liam

A. Hi Liam. Isn't it funny how big boobs are super cool on a chic but not so much on a guy? Interesting. Listen, I feel for you. Man boobs are not the status symbol of the day, and it's hard for most people to deal with any unusual bulging pockets of fat. Man boobs, love handles, and saddles bags; nobody wants 'em!

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There are any number of different walks for a cause. You can join walks to support conditions and issues from diabetes to breast cancer to asthma to world hunger to almost anything else you can think of. Walks for a cause are a total win-win situation. You benefit your health with the activity while you're helping a good cause. But the Walk a Mile in Her Shoes cause ... well, it's unique.

The walk has a definite sense of humor. Men are asked to literally walk a mile in her shoes ... her high heels to be exact. But underneath the sense of humor is a serious issue. The walks are designed to draw attention to rape, assault, and other forms of sexualized violence against women.

This month, there are walks scheduled in Indiana, Kentucky, South Dakota, Ontario, Minnesota, Vermont, Iowa, Idaho, Michigan, and Georgia. If there isn't a walk scheduled near you, you can register to organize a walk.

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We told you back in December that PEOPLE magazine's 2007 Sexiest Man Alive would plump up for a role in the upcoming thriller The Informant. Sure enough, six months later, Matt Damon is, yes, plump.

Damon estimates that he's put on 20 to 30 pounds -- not to look fat, really, but to look "doughy," he says. Mission accomplished.

How did the Oscar-winner pack on the pounds? Well, he did just what we preach here at That's Fit not to do. He stopped working out and basically ate whatever he wanted.

"I ate a lot of In-N-Out, a lot of burgers, a lot of beer and basically had a great time," he said. A great time it may have been but I bet in no time, this guy will be back in fighting shape, looking more like the photos featured in the gallery below.

More on Damon's expanding waistline in the Bodywatch section of this week's PEOPLE, on newsstands today.

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Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly, our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

I recently had the opportunity to spend time with Mr. Michael Weiss while visiting him during one of his show stops for the Smucker's Stars on Ice tour. He comes from a wildly successful family of athletes (we're talking Olympians here) and has lived up to the Weiss expectations perfectly. Of course he trains like a workhorse, but it was neat to hear how sports and fitness were ingrained in him from ..... birth! He also tells about about the weight-loss-ish type competition he's engaged in with the other guys in the show. Sasha Cohen will decide the winner. Enjoy this interview. The guys got medals coming out the yin-yang and offers some fantastic fitness tips. There is a lot to learn!

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My husband turns 40 in just over one week. He's shocked that it's happening. I think his mom is too.

My hubby only wants one thing for his birthday and I warn you: It's not something healthy. It's fudge. He loves this chocolate treat but rarely gets it because one year ago, he joined me in a diet overhaul. Sweets didn't make the cut. So I think I'll surprise him with some fudge since he's been such a good boy -- he's given up a whole lot of junk and has lost 40 pounds too. I'll also get him new swim suit -- his last year's model is too big and with a new one, he can swim that fudge right off his body. I'm getting him one more thing too -- a bit of advice on how to treat his body now that he's creeping on up in years. Much of this advice, housed in 10 friendly tips, is something we all can take -- except for the prostate and sex stuff -- so feel free to borrow anything you'd like, ladies. Here goes.

Eliminate "White Foods" from Your Diet. They are devoid of vitamins and minerals and stripped of their natural fibre so they rapidly drive up blood sugar levels, which contributes to weight gain, diabetes, and other health problems. John's is pretty good in this area already as fruits, vegetables, and lean meats make up most of his diet.

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Here at That's Fit, we're forever grateful for the service, courage and sacrifice made by the heroic men and women who serve as military, law enforcement officers, and firefighters. We're so grateful, that we'd like to dedicate some features to both showing our heroes off, and learning a little bit in the process as well. If you serve your country courageously, are a veteran or know someone who does, please return this form completed to Fitz along with a photo and we'll share your story with the world.

Name: Frank Kinsey

Age: 29

Heroic Occupation: Deputy Sheriff

How often do you exercise? Two to three times a week.

What type of exercise do you do? I lift weights, run and play basketball.

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Last night, I watched in both horror and hysterics as Bear Grylls, one of my past Celebrity Fitzness Report interview guests, devoured "too many" worms in Zambia -- which left him with an atrocious case of diarrhea. Imagine that!!! He cooked and ate a few big, gooey, spiny worms that he found on a tree, then continued to groan in agony throughout the rest of the show due to his "killer diarrhea." The guy is a combination of handsome, athletic, daring, brilliant, and accidentally hysterical all at the same time.

If you've never seen Bear's show Man vs. Wild on Discovery Channel, it's about time you check it out. Bear was a survival expert in the British Special Air Services (21 SAS). He's an elite adventurer and stops at nothing to teach us how to survive if we ever happen to get stranded in the wild. A part of survival is finding safe and energy-filled food sources. Normally I find this disgusting; typically I watch much of Man vs. Wild with my eyes under my blanket. Lately though, I've been peeking out, because Bear's facial expressions in response to his nasty food choices are side-splitting.

Watching him climb up waterfalls and run through the brush agonizing over diarrhea was priceless. My husband and I squirmed as he ate the worms, giggled as Bear grimaced while chewing on them, and then rolled in laughter as he suffered through his tummy troubles.

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The fitness equipment, apparel and boxing giant Everlast was so impressed with our That's Fit Fitzness Fiends that they're ready to start rewarding people. Not only am I, your loving online fitness trainer, proud of you all, but Everlast is proud of you too!

Everlast is rewarding an Everlast Fitzness Fiend of the Week with one of their hot new tank tops from their Spring collection. They're absolutely gorgeous, totally comfy, and of ridiculously high quality.

I'm thrilled with the grand response from those of you who've already participated as a Fiend, and even more excited to meet the rest of you!Presents aside, the Fitzness Fiend feature is a great way to share much that you've learned on your way to becoming more fit. We've all ventured down so many paths to better health, it'd be a sin not to share our secrets and successes with others!

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz. My high school offers very few sports, but I'd like to play something. I'd like to try out for football, but my old-fashioned mother thinks that will make me a "tomboy". What do you think? Katie

A. You've come to the right place Katie! I happen to have embedded myself in the traditionally male sport of full-contact kickboxing, and you know what? It made me a better woman! Sports are sports. Whether you play with a ball, racket, gloves or sneakers...sports are just a more fun way to exercise and flex your competitive muscles. Period.

I loved getting in the ring to try and knock an opponent out. I loved the strategy, speed, and power of the event. Fighting, in fact, is one of my favorite things to do. Some of the girls I've competed against thought they had to take on some sort of macho persona. Short hair, yucky jeans, and mean snarls. I, on the other hand, preferred to act like a monster in the ring and show up to the after-party like a lady in a pretty dress and heels. Embracing my athleticism, strength and courage has allowed me to appreciate how wonderful it is to be a woman. A strong, athletic, educated woman who loves to have the doors held for her.

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