The real answer is: Whatever you can get yourself to do regularly.
If you don't exercise regularly, deciding on a sport is like a picking a programming language before you've learned even one of them. There is no one-size-fits-all sport or exercise. It really depends on your interests, physical abilities, social circle, the weather, what's near you, etc. This discussion might help give people ideas, but so could a list of sports. The most important thing is to get out there and do something.
Also, your quoted example sounds like a just-so story. I thought bowling and football were popular because they're an excuse to drink with friends.
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When I ran the numbers, I came up with a change from 50% to 55% on my odds of surviving to the year 2100. It's definitely not much, but I deemed it worthwhile. It's also substantially more than the gain I would get if I were to divert that money towards a charity like the SENS organization, even though donating to SENS would almost certainly be a higher global optimum.
No, I don't have the previous calculations around anymore. I'll probably be redoing them in the next couple of years to make sure it's still worthwhile.
Is that 50-55% estimate conditional on no civilizational collapse or extinction event? Either way, it seems very optimistic. According to current actuarial estimates, a 30 year-old has about a 50% chance of living another 50 years. For life expectancy to dramatically increase, a lot of things have to fall into place over the next half-century. If you think anti-aging tech will be available in 30 years, consider how medicine has advanced in the past 30. Unless there are significant breakthroughs, we're sunk. I'm signed up for cryo and I donate to SENS, but my estimates are much more pessimistic than yours.