Exercise Hard Enough that Speaking more than a few words before taking another breath hard to do, that means VO2 level 2-4 hot sweaty, think 15 min VR Les Mills Body Combat at least 4X per week, so your dripping in sweat, motivated to drink water, take a shower, a vigorous tennis match, HIIT runs up steep streets or trails for 3 minutes repeated at least 3 times

Union of Concerned Scientists, NIH, & many other Public Health Organizations, say there exists growing body of data of high-quality studies that reveal a strong positive statistical correlation between regular exercise and a reduction in all causes of mortality by 20% or more. 

Even getting at least 7000 steps per day reduces all causes or mortality risks by almost 50%, so you don't have to be an Olympic athlete, just do yard work, go for regular walks, do HIIT that makes you hot & sweaty every other day, rest days are also important. 

While strength training, weight training are important, having too much body muscle puts additional strain on the heart to pump blood to excess muscle mass, so extreme body builders may have the public images of peak health when in reality doing that to yourself, steroids, not healthy.

Benefits of regular exercise extended to enhanced cognitive health and reducing risks of cognitive diseases since moving your body hard enough to develop hot sweat, means your increasing blood flow to the brain while you muscles burn blood sugars, producing a cascade of health benefits for your brain & body and overall health and wellness. 

Any Weather VR Workout at Home

In a small apartment, or any space, even outside if WIFI works, a Meta Quest 2, silicon face gasket, improved head strap battery for workouts, Les Mills Body Combat app, $450 kit all said. This solution how I workout at home, I put the "ski goggles" VR viewer on my face, hand controllers in each hand, click on Les Mills app, load up, then virtual reality boxing.

Purple targets come for your left hand, green targets come for your right hand, they are flying at you suspended in mid air, the coaches, Rachel or Les, Australian fitness trainers, are coaching you with encouragement, as music plays synchronized to the beats, hits, within 10 minutes you should be warming up, breathing harder, within 15 minutes a fully body dripping with sweat. 

My favorite level is Total Body Punishment 4, and I just broke another record in this level last night, drenched in sweat dripping, then rinsed off in the cool water shower to cool down & clean up so as to stop sweating so much, drinking more than 45 ounces of water to recover water lost during sweating. I monitory my body weight or mass daily on a digital body scale, currently 168.3 us pounds, at 5 feet 11 inches tall. 

I also walk, hike, ride bicycle, try to stay active, physically fit, mentally strong, morally straight, from being a boy scout learning these principles and applying them as a lifestyle including healthy eating, healthy serving sizes, IF lately because I am in my forties now, not twenty something anymore. When I was in my twenties active, I could eat 5 good hearty meals per day, but I was burning down 6000+ calories per day back then, now it's more like 2400 on off days and up to 3600 on active workout days.