It is amazing how little you need to change your life!
If you increase your oxygen uptake with 20% you body becomes 15 years younger.
When I first read that I pictured myself for hour and hours in the running track. But if you give it all you’ve got you increase your oxygen uptake very fast. Just 15 min a week has a significant effect on your lungs, heart and blood circulation.
It doesn’t matter what kind of exercise you do just as long as you work on 90% of your maximum heart rate (MHR). Which is calculated like this: 220 * your age * 0,9
The easiest way is to simply buy a heart monitor and use it that as you exercise. But another way is to listen to your breath. Above 80% of your MHR you are in general too out of breath to talk.
So run, bike, swim, or choose an exercise you love, as fast and hard as you can for just 15 minutes a week.
Do not attempt this if you are not in good health.