Your Complete Exercise Protocol for Longevity and Healthy Ageing

Regular physical activity stands as one of the most potent interventions for extending healthspan and promoting longevity. The relationship between exercise and health follows a power-law distribution—small investments yield exponentially greater returns.

Essential Principles Before You Begin

Injury Prevention Comes First
Injuries can derail your progress for months, create muscular imbalances, and cause lasting complications. It's better to exercise with caution than to push too hard and face setbacks.

Consistency Trumps Intensity
Establish a non-negotiable daily habit. Make it as automatic as brushing your teeth—something you simply do without internal debate. Unless you're recovering from injury or following medical advice to rest, movement should be a daily constant.

Address All Fitness Domains
A comprehensive longevity programme encompasses four pillars: strength training, cardiovascular endurance, balance work, and flexibility.

Embrace Daily Movement
Beyond structured workouts, aim for 5-10 minutes of activity after each meal. Stand and move briefly every 30 minutes during sedentary periods.

Avoid Analysis Paralysis
Don't let the perfect become the enemy of the good. Any form of regular physical activity delivers substantial health benefits. Start where you are and progress steadily.

Your Weekly Training Structure

Day	Focus	Duration	Key Activities
Day 1	Full-Body Strength + Steady Cardio	45-60 min	Compound movements, moderate-intensity aerobic work
Day 2	HIIT + Zone 2 Training	45-60 min	Sprint intervals, conversational-pace cardio
Day 3	Strength + Mobility	60 min	Resistance training, yoga, dynamic stretching
Day 4	Interval Training	25-30 min	High-intensity bursts with active recovery
Day 5	Full-Body Strength	45-60 min	Different movement patterns from Day 1
Day 6	Norwegian Protocol HIIT	30-40 min	4-minute high-intensity intervals
Day 7	Active Recovery	35-50 min	Gentle yoga, meditation, light stretching

Detailed Daily Protocols

Day 1: Foundation Strength and Endurance

Begin with a comprehensive full-body resistance session that builds functional strength whilst supporting metabolic health, bone density, and muscle preservation—all critical factors in healthy ageing.

Warm-Up Phase (10 minutes)

• General movement: cycling, brisk walking, or light rowing (5 minutes)
• Dynamic preparation: arm circles, leg swings, high knees, lateral lunges (5 minutes)

Resistance Training Block (20 minutes)

• Goblet or dumbbell squats: 3 sets of 10-15 repetitions
• Press-ups (modify as needed): 3 sets of 8-12 repetitions
• Single-arm dumbbell rows: 3 sets of 10-12 repetitions per side
• Kettlebell swings or farmer's walks: 3 sets of 30 seconds
• Plank holds: 3 sets of 20-30 seconds

Stability Work (5-10 minutes) Select from: single-leg balance, bird dog, single-leg Romanian deadlifts, plank with shoulder taps, dead bugs

Moderate Aerobic Training (25 minutes) Choose any sustainable activity: brisk walking, jogging, cycling, swimming, or elliptical work

Training Notes: If you're new to resistance training, prioritise movement quality over load. Once you've mastered the patterns, gradually increase resistance through progressive overload.

Day 2: High-Intensity Intervals and Aerobic Base

This session combines explosive interval work with sustained moderate-intensity training to enhance both anaerobic capacity and cardiovascular function—reducing risk of cardiovascular events whilst improving vascular health.

Beginner HIIT Protocol

• Work phase: 20 seconds at maximum effort
• Recovery phase: 20-40 seconds very light activity or complete rest
• Complete: 8 rounds
• Total time: Approximately 4 minutes
• Equipment options: stationary bike, treadmill, track running, bodyweight exercises

Steady-State Cardio (Remaining Time) Maintain heart rate at 60-70% of maximum—you should be able to hold a conversation but still feel challenged. Continue for the balance of your 45-60 minute session.

Day 3: Strength and Functional Movement

Today's focus blends resistance work with mobility training to preserve movement quality and reduce injury risk as you age.

Structure:

• Dynamic stretching and mobility: 10 minutes (hip CARs, shoulder mobility, wall slides, thread the needle)
• Strength training: 30 minutes focusing on muscle groups that aren't fatigued from Day 1
• Beginner yoga sequence: 15 minutes (cat-cow, cobbler's pose, tree pose, cobra)
• Static stretching cool-down: 5 minutes

Day 4: Sprint Interval Training

A concentrated burst of high-intensity work to maximise VO2 max, mitochondrial density, and metabolic health—all strongly correlated with longevity.

Warm-Up: 5-10 minutes of stability exercises and dynamic movement

Interval Block: 8-10 rounds of:

• 60 seconds high-intensity (exceeding 90% max heart rate): jumping jacks, high knees, burpees, sprints, mountain climbers
• 60 seconds active recovery: walking or light jogging

Day 5: Alternative Strength Patterns

Return to full-body resistance training with different movement patterns to ensure balanced development.

Warm-Up: 10 minutes (general and dynamic)

Main Training Block:

• Lunges with or without dumbbells: 3 sets of 10-12 per leg
• Overhead press: 3 sets of 10-12 repetitions
• Dumbbell chest press: 3 sets of 10-12 repetitions
• Side plank holds: 20-30 seconds each side
• Step-ups: 3 sets of 10 per leg
• Stability work: 5-10 minutes

Day 6: Norwegian Protocol

This specific interval protocol has demonstrated remarkable results—producing 22% improvements in VO2 max amongst individuals recovering from cardiovascular disease (compared to 17% from standard aerobic training).

Structure:

• Warm-up: 5-10 minutes stability and dynamic movement
• Main set: 4 rounds of:
  • 4 minutes at 85-95% maximum heart rate
  • 3 minutes at 60-70% maximum heart rate

Modification: If you're new to exercise, reduce the number of rounds or intensity until you build capacity.

Day 7: Recovery and Restoration

Proper recovery supports muscle repair, prevents overtraining, and promotes mental wellbeing—all essential for sustainable long-term health.

Recovery Protocol:

• Gentle yoga or comprehensive stretching: 20-30 minutes
• Mindfulness meditation: 15-20 minutes

Exercise Selection by Fitness Level

Beginner

Steady-State Cardio: Walking, stationary cycling, swimming

Strength Training (2-4 days weekly):
Bodyweight squats, dumbbell squats, press-ups (modified if needed), single-arm rows, lunges, assisted pull-ups, Russian twists

HIIT Options:
Jumping jacks, marching in place, bodyweight squats, modified press-ups, plank holds, standing toe taps
Work-to-rest ratio: 1:1 or 1:2 (e.g., 30 seconds work, 30-60 seconds recovery)

Balance and Mobility:
Tandem stance, single-leg stance with support, heel raises, neck rotations, shoulder rolls, seated hamstring stretches

Intermediate

Steady-State Cardio: Jogging, rowing, elliptical training

Strength Training (3-5 days weekly):
Barbell bench press, incline dumbbell press, shoulder press, barbell squats, Romanian deadlifts, pull-ups, cable rows, bent-over rows, hanging leg raises, Turkish get-ups

HIIT Options:
Mountain climbers, burpees, high knees, jump squats, plank jacks, battle ropes, dynamic lunges
Work-to-rest ratio: 2:1

Balance and Mobility:
Unassisted single-leg stance, tree pose, heel-to-toe walking, quad stretches with rotation, cat-cow, downward dog

Advanced

Steady-State Cardio: Outdoor running, stair climbing, Jacob's ladder

Strength Training (5-6 days weekly with muscle group splits):
Weighted dips, cable flyes, skull crushers, weighted pull-ups, various curl variations, walking lunges, hamstring curls, leg extensions, calf raises, military press, rear delt flyes, Bulgarian split squats, snatches, pistol squats

HIIT Options:
Burpees with press-up, box jumps, jumping lunges, thruster variations
Work-to-rest ratio: 2:1 or Tabata protocol (20 seconds work, 10 seconds rest)

Balance and Mobility:
Single-leg Romanian deadlifts, stability ball planks, pistol squats, overhead squats, pigeon pose, handstand practice, deep squat holds

Supporting Your Training with Optimal Nutrition

To maximise the benefits of your exercise protocol, consider supporting your training with evidence-based supplementation. Cellular energy production becomes increasingly important as we age, particularly for recovery and performance. Quality supplements that support NAD+ levels may complement your training efforts, though whole foods should always form the foundation of your nutrition strategy.

Progressive Overload: The Key to Continued Adaptation

Regardless of your current fitness level, gradual progression drives continued improvement. For strength training especially, aim to incrementally increase resistance, volume, or complexity over time.

Rotate your HIIT exercises regularly to prevent plateaus and maintain engagement. If your schedule permits, consider adding a third weekly strength session, either replacing a cardio day or incorporating it into a lower-intensity session.

Most importantly, listen to your body. Adjust intensity and duration based on recovery, stress levels, and how you feel. Consistency over months and years matters far more than perfection in any single week.

Your body is your most important long-term investment. Train it with the respect and attention it deserves.