Pillar 03
Movement
Not exercise. Natural movement built into daily life.
The Blue Zone Way
Centenarians dont go to gyms. They walk to friends houses. Garden daily. Take stairs. Knead bread by hand. Movement is constant and low-intensity.
Sardinian shepherds walk 5+ miles daily over mountains. Okinawan women sit on the floor and stand up 30+ times per day.
Zone 2 Cardio
The most longevity-promoting exercise is Zone 2: 60-70% max HR, can hold conversation, nose-breathe. 150-200 min per week. Walking, cycling, swimming. Builds mitochondria.
The Minimum Effective Dose
- Walk 7,000+ steps daily
- Strength train 2x per week
- Stand up every 30 minutes
- Take stairs always