- Running has sharply diminishing returns — about 30 minutes a week captures most of the longevity benefit. Beyond that, you’re not gaining much.
- Walking is the standout: 12,000 steps/day is associated with a ~75% reduction in all-cause mortality. Running 10,000 steps doesn’t come close to walking 10,000 steps.
- There’s four-pillars of exercise for longevity: aerobic, HIIT, strength training, walking. Total required time: about 60–90 minutes/week for the structured exercise.
- Sleep’s longevity data is weaker than most people assume — it didn’t make the top tier of habits when ranked by mortality reduction.
- Biological age clocks are evolving fast (PhenoAge → BortzAge), but I don’t find them useful for choosing habits compared with all-cause mortality studies.
https://www.unaging....ning-overrated/
