Training & Movement
Physical activity as a pillar of health — strength, endurance and recovery.
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4.9Strength Training
One of the single strongest predictors of healthy aging — it shapes muscle mass, bone density, and insulin sensitivity.
Strong evidence
4.5High-Intensity Interval Training (HIIT)
Short, intense bursts of effort produce comparable or better metabolic results than longer moderate-intensity training — at a substantially smaller time investment.
Strong evidence
4.5Zone 2 Endurance Training
Long, easy aerobic exertion kept slow enough that you can hold a conversation — deceptively boring, but it's exactly this that builds the fitness foundation HIIT's effects rest on.
Moderate evidence