- Walk fast for a total of one hour every day
- Take the stairs instead of the escalator or elevator
- On weekends, walk as much as you can, even faraway places (try to avoid polluted areas)
- Do moderate exercise for 2.5 hours every week, with some of it in the vigorous/fast pulse range
- Use weight-training or weight-free exercises to strengthen all muscles
- To maximize muscle-growth consume at least 30 grams of protein in a single low-carb meal 1-2 hours after an intensive weight-training session
From the “How to stay young” series by Dr. Valter Longo