Exercise
Regular exercise is extremely important for increasing healthy lifespan. It prevents chronic diseases and maintains cognitive function.
Recommended protocol
Optimal distribution between strength, cardio, and mobility for maximum longevity benefits.
3 days per week
3 days per week
150 min (conversation possible)
75 min (conversation impossible)
Source : Harvard Circulation 2022 — 300-600 min/week = optimal longevity zone (lien)
The 7 key principles
Avoid injuries
Better to be careful. Injuries create long-term limitations that compromise your ability to move.
Create a habit
Daily exercise must become non-negotiable, automatic. Make it part of your identity.
Work the 4 pillars
Strength, cardio, balance, flexibility. Each pillar contributes differently to longevity.
Move throughout the day
5-10 min after each meal, stand up every 30 min. Prolonged sedentariness is an independent risk factor.
Don't get paralyzed
Avoid the pitfalls of over-optimization. What matters is moving, not having the perfect program.
Cycle-synced training
Follicular phase (Day 1 → Ovulation)
- Estrogen ↑ = better muscle synthesis
- Low body temperature = better performance
- Fast recovery
- Prioritize HIIT + intense strength training
- More frequent sessions possible
Luteal phase (Post-ovulation → Period)
- Progesterone ↑ = catabolism, slower recovery
- High body temperature = reduced performance
- Prioritize Zone 2 cardio + light strength
- Space out sessions, reduce intensity
- Late luteal phase: light training, yoga, mobility
Basal temperature (rise 0.5-1°C), clear and stretchy cervical mucus, tracking apps (Clue, Flo, Natural Cycles)
Exercise during pregnancy
- ≥150 min moderate activity per week (lien)
- ≥90 min strength training per week (adapted loads)
- Pelvic floor exercises recommended
- Avoid: contact sports, fall risk, lying on back position (3rd trimester)
- Consult your doctor to adapt intensity each trimester
Exercise and menopause
- Absolute priority: Strength training + HIIT
- Preserve muscle mass
- Maintain insulin sensitivity
- Protect bone density
- Weight-bearing exercises essential against osteoporosis
- Recommended frequency: 3-4x strength training/week
What the research says
Additional tips
Progressive overload
Gradually increase difficulty over time, especially in strength training. This is the key to progress.
HIIT rotation
Vary your HIIT workouts to prevent boredom and target different muscle groups.
Listen to your body
Adjust intensity or duration based on how you feel. Recovery is as important as effort.
3rd strength session
If time allows, add a 3rd strength session per week by replacing a cardio day or incorporating it into a lower-intensity day.