How To Exercise For Maximum Longevity

Weight-training for a long life
  1. Walk fast for a total of one hour every day
  2. Take the stairs instead of the escalator or elevator
  3. On weekends, walk as much as you can, even faraway places (try to avoid polluted areas)
  4. Do moderate exercise for 2.5 hours every week, with some of it in the vigorous/fast pulse range
  5. Use weight-training or weight-free exercises to strengthen all muscles
  6. 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

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