The study, published in January 2016, analyzed 64,000 death certificates from England and Scotland, and divided subjects into four separate groups: Inactive (no physical activity), insufficiently active (under 150 minutes of moderate / 75 minutes of intense activity per week), “weekend warriors” (at least 150 minutes of moderate / 75 minutes of intense activity stuffed into two days), and the active (more than two workouts a week).
According to the data, exercising at least twice a week reduces your chance of dying from cardiovascular disease by 41% and cancer by 18%. Interestingly, working out more than twice a week doesn’t appear to have a noticeable impact on length of life, so if you repent for week day evenings slumped on the sofa with carbs by doubling up on weekend classes, you’re doing just fine.
In terms of what that exercise should comprise, the Centers For Disease Control & Prevention recommends a combination of aerobic and strength exercises to maintain muscle tone while reducing fat.
Try this full-body workout you can do from home or the gym: