Cardiovascular benefits of exercise: Exercise keeps you fit and reduces the cardiovascular risk. Blood pressure and lipid levels come down with regular exercise. Aerobic exercises are better than isometric or body building exercise from the cardiac point of view. 30 – 40 minutes of exercise, at least 5 days a week are necessary to maintain fitness. Average calorie expenditure expected per week is 1000 KCal. Each session should have an initial warming up and final cooling down period.