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Participants who met recommended aerobic activity guidelines, around 150 minutes of moderate exercise per week, such as brisk walking, cycling, swimming, or jogging, already had a significantly lower risk of death. However, those who combined aerobic exercise with one to two hours of weekly strength training experienced the greatest benefit of all: approximately 45 per cent lower risk of premature death. This suggests that cardio and resistance training should be viewed as complementary rather than competing forms of exercise.