A recent study published in the journal Circulation has shown that that sedentary people aged from 45 to 64 can reduce the risk of heart failure with a regime of exercise. To achieve this, the researcher recommend doing aerobic exercises four to five times a week for a two year period.
In the study, it was found that a group doing aerobic exercises showed "an 18% improvement in their maximum oxygen intake during exercise and a more than 25% improvement in "plasticity" in the left ventricular muscle of the heart - both markers of a healthier heart."
The participants in the study followed a regime which is pretty similar to what many runners do already.
30-minute sessions with a warm-up and cool-down.
a) One high-intensity aerobic session with intervals at 95% of max heart rate.
b) Two or three days a week of moderate intensity exercise
c) Strength & Conditioning session
d) At least one long session of aerobic exercise a week
The full story can be seen on the BBC News website
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