Physical activity is one of the most studied health interventions we have. Here's what the evidence supports.

A note on the evidence. You may have heard that exercise reduces the risk of early death substantially. The real picture is more nuanced. Studies comparing identical twins propose the true lifespan benefit is likely smaller than cohort studies, which are often cited, suggest. However, the benefits to your day-to-day health, fitness, metabolism, and quality of life are well established even in more robust studies.

Track your activity using an Oura ring and an activity watch or wristband.

The foundation

Strength training — 2 to 3 times per week. Focus on the basic, efficiently comprehensive movements: squatting, deadlifting, vertical and horizontal pull and push movements such as bench press, pull-ups, rowing, and overhead press. Muscle mass and strength are among the best predictors of healthy aging, and strength training is the only way to build and maintain muscle.

Zone 2 cardio — 150 to 200 minutes per week. Improves mitochondrial function and insulin sensitivity. These effects have been confirmed even when comparing identical twins who differ in activity levels.

Daily movement — aim for 7,000 to 10,000 steps per day. Benefits increase up to about 10,000 steps, then level off. Daily activity can also be kept up in other ways, like cycling. What is also important is to break up long periods of sitting.

Add conditionally

High-intensity intervals — 1 to 2 times per week. Short bursts of hard effort. This targets your maximal oxygen capacity (VO2max), which is one of the strongest markers of cardiovascular health. However, about half of your fitness ceiling is inherited, so the dramatic mortality associations in studies are partly genetic. Especially useful if your current fitness level is low.

Balance training — if you're over 60 or at risk of falls. Single-leg exercises, tai chi, and similar training reduce the rate of falls.

Pelvic floor training — around childbirth, menopause, or for incontinence. Effective both for preventing and treating stress urinary incontinence.

Mobility and flexibility — no direct evidence for living longer, but practically important for preventing injuries and being able to train well.

Eccentric training — for tendon problems. Slowly lowering a load is the most evidence-based approach for achilles or kneecap tendon pain.

What to prioritise

The order matters. If you can only do some of these, this is the sequence that gives you the most for your time. First, strength training: the strongest functional case across all study designs. Second, easy cardio: metabolic benefits well confirmed. Third, high-intensity intervals: particularly if your fitness level is low. Everything else as relevant to your own situation.

Practical things to know

Recovery is part of training. Your body adapts during rest, not during the workout. Plan easier weeks every four to six weeks and increase challenge gradually.

You can combine cardio and strength. The idea that they cancel each other out is exaggerated at normal training volumes. Separating them by six or more hours is ideal but not essential.

If you're trying to conceive, moderate exercise supports fertility. Very high training volumes, roughly seven or more hours per week of intense exercise without adequate nutrition may disrupt hormonal cycles.