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My Exercise Strategy

If there is one intervention that consistently appears near the top of every longevity and Alzheimer’s prevention discussion, it is exercise.

Exercise improves insulin sensitivity, supports cardiovascular health, increases cerebral blood flow, stimulates the release of brain-derived neurotrophic factor (BDNF), helps preserve muscle mass, improves balance and mobility, supports sleep quality, and is associated with a lower risk of cognitive decline.

I do not exercise to lose weight. I exercise to preserve my brain, maintain my independence, reduce disease risk, and extend both my healthspan and vitality span.

What Am I Trying to Achieve?

My exercise goals are straightforward:

Rather than focusing on a single type of exercise, I try to include four important categories.

1. Aerobic Base Building (Zone 2)

Zone 2 training is often considered one of the most important forms of exercise for longevity.

This is the intensity at which you can still carry on a conversation, but would not want to sing. At this level, the body becomes more efficient at using fat as fuel and improving mitochondrial function.

Potential benefits include:

I use my Oura Ring to monitor heart rate during workouts and to ensure I spend adequate time in the appropriate training zones.

General Target

2. Higher Intensity Training (Zone 4–5)

While Zone 2 builds the aerobic foundation, higher intensity exercise challenges the cardiovascular system and appears to provide additional benefits for brain health.

Short bursts of intense effort may help:

General Target

My preferred method is HIIT training on the elliptical machine.

3. Strength Training

One of the strongest predictors of healthy aging is maintaining muscle mass and strength.

After age 50, muscle loss accelerates unless we actively work to preserve it. Strength training helps maintain bone density, balance, mobility, insulin sensitivity, and functional independence.

General Target

I primarily use traditional weight training.

4. Balance, Mobility and Functional Movement

Many older adults do not lose independence because of disease alone—they lose it because of falls, weakness, and reduced mobility.

Activities that improve coordination, balance, and stability can help maintain confidence and physical function for decades.

My preferred activity is Nordic walking, which combines aerobic exercise with balance, coordination, posture, and upper-body engagement.

Two Important Metrics I Track

Leg Strength

Strong legs are strongly associated with mobility, independence, and lower mortality risk.

The muscles of the thighs and hips help us:

For this reason, lower-body strength training is a major focus of my exercise routine.

Grip Strength

Grip strength may be one of the simplest markers of overall health and aging.

Numerous studies have found that lower grip strength is associated with increased risk of disability, frailty, cardiovascular disease, and mortality.

I view grip strength as a useful “vital sign” of healthy aging. One of my personal goals is to still be able to hang from a pull-up bar decades from now. (I’ll be in my nineties, ha!). It may sound trivial, but the ability to support your own body weight is a meaningful marker of strength, mobility, and resilience.

My Current Exercise Routine

The activities I currently use most often include:

I do not believe there is a perfect exercise program. The best exercise plan is one that you can perform consistently for years while remaining injury-free. Consistency beats perfection and doing something is always better than doing nothing!

A Personal Note

Many people focus on extending lifespan. I am more interested in extending healthspan.

My goal is not simply to live longer. My goal is to preserve my cognition, strength, mobility, independence, and quality of life for as many years as possible.

Exercise remains one of the most powerful tools available to help achieve that goal.

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A personal journal by an APOE4/4 carrier sharing a proactive Alzheimer’s-risk prevention plan, labs tracked, and educational notes on supplements and off-label topics.