One recent study found that regular vigorous exercise cut the risk of premature death in older women by about 30 percent. Exercise appears to be most effective in reducing risk of death from heart disease or respiratory problems, but it also has an effect on other health conditions. The more exercise, the better, but even moderate exercise lowers death risk. In light of studies like this, leading medical groups like the American Heart Association are urging doctors to put more effort into encouraging patients to exercise regularly. Just as doctors warn patients about the dangers of smoking, they should warn patients about the dangers of a sedentary lifestyle.
Experts recommend an exercise program that combines aerobic activity and resistance exercises.
Aerobic activity, such as jogging, bicycling, swimming or dancing, should be done about four days a week, for at least 30 minutes a day. Aerobic exercise increases pulse and breath rates. A good way to tell if you've reached your target is if you can talk to someone near you, but not easily, while exercising. Two or three times a week, do resistance exercises with weights. These exercises will develop muscle tone and increase your strength.