Business Standard: Feel younger, live longer. It's no slogan — these are actual benefits of regular exercise. People with high levels of physical fitness are at lower risk of dying from a variety of causes, according to a recent study published in the Journal of the American Medical Association.

Physical Fitness: What the Benefits of Exercise Mean for You

There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.

"One study found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy director for the Office of Strategic and Innovative Programs at the National Heart, Lung, and Blood Institute of the National Institutes of Health.

"Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death," adds Dr. Permuth-Levine. She points out that exercise isn't just important for people who are already living with health conditions: "If we can see benefits of moderate exercise in people who are recovering from disease, we might see even greater benefits in those of us who are generally well."

Physical Fitness: Exercise Basics

Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.

When incorporating more physical activity into your life, remember three simple guidelines:

Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.

Avoid periods of inactivity; some exercise at any level of intensity is better than none.

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