For decades, the food pyramid told us what to eat. This time, using the same framework, it is now showing us how to move.
The new Exercise Pyramid prioritizes these four exercises:
-
Walking — the massive foundation, 10+ hours weekly, no toxic dose.
-
Strength Training — 30–60 minutes weekly to prevent sarcopenia and maintain bone health.
-
Aerobic Exercise — 20–150 minutes weekly to build capillaries and mitochondria.
-
High-intensity Interval Training — 6–30 minutes of hard intervals weekly to keep mitochondria efficient.
The proportions of each exercise match the time we should invest and the benefits it provides.
Learn more about the Exercise Pyramid and how this can be your ultimate longevity training framework → The Exercise Pyramid.
