A study of more than half a million adults published in the Journal of the American Medical Association reveals the government's guidelines on exercise don't go far enough.

People who followed the recommended 2-1/2 hours weekly of moderate exercise, such as walking, were 31 percent less likely to die (over a 14-year period) than those who didn't exercise. But people who exercised 7-1/2 hours a week had a 39 percent less chance of death than non-exercisers.

The research shows that sprinkling in some vigorous exercise, such as jogging, adds even more years to your life.

People who spent a third of their time in strenuous activity were 9 percent less likely to die prematurely than people who exercised the same amount of time, but only moderately.

Those who spent more than a third of their exercise time in strenuous activity had a 13 percent reduction in mortality rates.

Mark Sisson, 61, the man behind the wildly popular health blog, "Mark's Daily Apple," says interspersed cardiovascular exercise has benefits closely tied to longevity.

"That little burst of activity can have such dramatic effects on all aspects of your health, and for people who have been trying to lose weight, for instance, and are plateaued or stalled, that sprint workout can be the breakthrough," Sisson said.

Muscle-building exercise, like pushups, sit-ups and weightlifting can help prevent broken bones, he said.

"The tension of the muscle on the bone, it creates bone density, for instance, and we want to have strong bones as we get older," he said.

So when it comes to longevity, exercise makes a difference, ideally about an hour a day.

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