← protocols

Movement minimum protocol

150 minutes of moderate cardio plus two strength sessions per week — the WHO baseline for healthspan.

Movement · Weekly · strong evidence

why it matters

Regular movement lowers all-cause mortality, preserves muscle and bone, and improves insulin sensitivity. Strength training is uniquely protective against frailty in later decades.

the protocol

1. 1. Zone 2 cardio — 150 min/week — Brisk walking, cycling, or swimming where you can hold a conversation but not sing. Split into 30-minute sessions, 5 days/week.
2. 2. Strength training — 2×/week — Full-body sessions: squat pattern, hinge, push, pull, carry. 2–3 sets of 6–12 reps. Progress load gradually.
3. 3. Daily movement snacks — Stand and walk 2–3 minutes every hour. Aim for 7,000–10,000 steps as a practical floor, not a ceiling.
4. 4. Add one VO₂ challenge — Once weekly, include intervals (e.g. 4×4 min hard effort with recovery) if your clinician clears higher intensity.

track:

• Weekly active minutes
• Strength sessions completed
• Resting heart rate

cautions:

• Start low if sedentary. Sharp chest pain or unexplained dizziness — stop and seek care.

related:

• Protein & fiber foundation
• Sleep consistency protocol