Movement & Exercise
Regular activity, including both cardio and strength.
Regular movement, combining aerobic activity with resistance training, is one of the most powerful interventions for long-term health.
Why it matters
Exercise improves cardiovascular health, insulin sensitivity, mood, bone density, and brain function, and it is one of the few interventions reliably linked to a longer, healthier life. Resistance training in particular preserves muscle and metabolic health with age.
Performance supplements such as creatine or caffeine can enhance training, but they amplify the benefits of exercise rather than create them. The habit comes first; the supplement is the multiplier.
Putting it into practice
- Aim for around 150 minutes of moderate activity per week.
- Include resistance training at least twice a week.
- Add some higher-intensity work as fitness allows.
- Prioritise consistency over intensity, especially at the start.
- Build movement into daily life, such as walking and taking stairs.