Lifestyle Compass
Physical Activity
Medical guidelines for exercise: 150 minutes of cardio, strength training benefits, and how to sit less and move more.
Movement is Medicine
Exercise is the most effective pill for longevity. It improves heart health, controls blood sugar, and boosts your mood instantly.
The 150-Minute Rule
Aim for at least 150 minutes of moderate activity per week. That’s just 30 minutes a day, 5 days a week. A brisk walk where you can talk but not sing is perfect.
Don’t Forget Muscle
After age 30, we naturally lose muscle mass. Include strength training (weights, resistance bands, or bodyweight squats) 2 times a week to protect your bones and metabolism.
Sit Less, Move More
Sitting is the new smoking. If you have a desk job, stand up every hour for 2 minutes. Take the stairs instead of the elevator. Small movements add up.
“The best exercise is the one you enjoy and will do consistently.”
