Lifestyle basics

Focus on habits that compound over time: movement, sleep, and stress management.

Movement

• 150–300 minutes/week of moderate aerobic activity, or 75–150 minutes vigorous.
• Strength training for all major muscle groups 2+ days/week.
• Break up long sitting periods with short activity bursts.

Sleep

• 7–9 hours per night for most adults.
• Set consistent sleep and wake times, even on weekends.
• Limit screens and large meals close to bedtime.

Stress

• Daily decompression: walks, breathing exercises, or journaling.
• Boundaries around work and notifications.
• Social connection and nature exposure can buffer stress.