1. Exercise and Longevity: According to a study published in the British Medical Journal, engaging in 6.25 hours of light exercise or 24 hours of moderate exercise per day reduces the risk of premature death by 50-60%. Just 1 hour of light exercise per day decreases the risk by 40%, while sitting for 9.5 hours a day doubles the risk of death.

2. Additional Benefits of Exercise: Walking for at least 1 hour per week reduces the risk of all-cause mortality by 40% and cardiovascular risk by 39%.

Moderate-intensity exercise for 30-40 minutes daily can offset the negative effects of sedentary behavior. Walking more than 8,000 steps for 1-2 days a week reduces the risk of death by 14.9%, and 3-7 days a week reduces it by 16.5%.

3. Rest and Exercise: Rest is important, but it shouldn't be limited to sitting still. Activities like walking, drinking tea, playing chess, or taking a stroll can provide rest and relaxation.

4. Benefits of Regular Exercise: Regular exercise improves skin health, cardiovascular function, sleep quality, and joint health. It boosts circulation and oxygenation of the skin, lowers blood pressure, regulates the nervous system, and stimulates joint cartilage metabolism.

5. Exercise Types to Avoid: Certain exercises may be detrimental to older individuals, such as stair climbing, shoulder exercises, excessive bending, and prolonged dancing.

6. Recommended Exercise for Middle-aged and Older Adults: Academician Zhong Nanshan recommends running or jogging, walking, swimming, and Tai Chi for middle-aged and older adults.