Exercise provides profound benefits for both physical and mental health, making it one of the most important lifestyle factors for promoting longevity. The human body is designed for movement, and regular physical activity is crucial to maintaining proper physiological functioning into old age.

Research on diverse organisms including worms, rodents and humans has conclusively demonstrated that staying active extends lifespan across species. Large observational studies show that physically active people live longer than their sedentary counterparts. Intervention studies also reveal that adopting an exercise program significantly reduces mortality risk in older adults.

The reasons why exercise promotes longevity are multifaceted. It strengthens the cardiovascular system, improving heart health and reducing the risk of stroke and hypertension. Exercise helps manage body weight by burning calories and reducing dangerous visceral fat. It also combats anxiety and depression, enhances immune function, and lowers the risk of developing obesity, diabetes and certain cancers.

Aerobic activities like brisk walking, jogging, cycling and swimming have profound cardiovascular and weight management benefits. Strength training maintains muscle mass, supports bone health and improves balance. Flexibility exercises such as yoga increase range of motion and reduce injury risk. Sports provide well-rounded physical conditioning along with important social interaction.

While excessive exercise can be counterproductive, most adults should aim for 150 minutes of moderate aerobic activity plus 2 strength training sessions per week. But research suggests the ideal routine combines multiple types of exercise in a periodised program, with the "sweet spot" being around 5-6% of time in moderate-vigorous activity.

In summary, incorporating regular, balanced exercise should be a lifelong endeavor. The scientific evidence leaves no doubt that staying physically active is essential for maintaining health and achieving longevity.