The facts as you stated are true however your advice is somewhat excessive. Because of my work and leisure pursuits, I tend to engage in some form of structured exercise every day. I'm a qualified personal trainer and multi - sports coach. Indulging in some form of activity that raises the heart rate for 15/20 minutes every day is beneficial. Exercise, as you prescribe, is only necessary 3/4 times a week. 6 months of this kind of activity is enough to get most on the road to good health. Setting unrealistic targets is likely to only result in feelings of failure when not achieved and often quitting. For those over 40, rackets sports is best recommended, I myself play table tennis, badminton, squash, tennis, cycle at least 50 miles every week and enjoy 3 mile+ walks whilst playing golf regularly and weight train. Exercise should consist of a mixture of cardio and resistance training (weight training). The latter being essential for women as they are more prone to muscle and bone density deterioration in later life. All the time being mindful that you can't out train an unhealthy diet.