The best approach to exercise, in my view, is to do it every single day.
Humans are inherently lazy—skip one day, and it snowballs into three; miss three, and it's a week gone.
Like everything else, systems outperform goals.
Health, fitness, exercise, nutrition, and sleep can feel like a chore for many, but committing to them gets results.
High intensity, joint damaging workouts aren't worth it (IMO)—you don't need to punish yourself for good health.
Some enjoy it, but it often leads to breakdowns by age 60. To each their own.
Practical advice for fealth
On food
- If you can't pick it from a tree or hunt it, it's likely unhealthy.
- In a supermarket, stick to meat, vegetables, and perhaps dairy—these are generally good. Processed, boxed items are loaded with carbs, sugars, and salts.
- Eat wholesome food—don't sabotage yourself.
- Sugary drinks are poison.
- Alcohol is harmful period.
- My grandfathers lived into their late 90s eating simple, modest meals without excess.
- Avoid overeating.
On exercise
- Move every hour - smartwatches can remind you. Sitting at a desk all day is detrimental.
- Dedicate at least 30 minutes daily to exercise.
- Aim for 10,000 steps—walking is excellent for weight management.
- Leg strength correlates with longevity; weak legs in old age shorten life—build muscular ones.
- Incorporate short bursts of heavy weights and intense cardio. Marathons aren't necessary unless you love them.
On sleep
- Sleep promotes restoration.
- It regulates cortisol levels.
- It's vital for mental health.
- Prioritise quality sleep to avoid missing out.
This covers the essentials. Becoming an elite athlete is optional and time-consuming—only pursue it if it's your passion. It's unnecessary for a long, healthy life.
Also, avoid smoking, drugs, and excessive drinking. They're toxic, even in moderation.
Track what matters - you can't fix what you don't measure
I once dismissed smartwatches, but they enforce accountability.
- Track habits: Modern devices monitor steps, heart rate, cardiac load, sleep, and more. Use the data - let AI analyze it for insights.
- Focus on systems, not just goals: Measure your routines objectively. Detach from motivation; follow the system as a data-driven process to drive change.
- Set goals too: Target weight loss, muscle gain, or overall fitness—no goals mean no progress. Execution is straightforward.
- Minimize deviations: Your role is to reduce instances of straying from the system.
Conclusion
To maintain health, exercise daily for over 30 minutes—such as walking 10,000 steps—and prioritise strong legs for longevity. Eat unprocessed foods like meat and vegetables, steer clear of sugary drinks and alcohol, and avoid overeating. Ensure quality sleep for physical and mental restoration. Use a smartwatch to track habits and stay accountable, emphasise systems over fleeting goals, and define clear fitness objectives for steady gains. Shun smoking, drugs, and heavy drinking, as they're detrimental.