Exercise Recommendations - The industry suggests replacing the common 10,000 steps goal with at least 10 minutes of vigorous intensity exercise [1] - The Norwegian 4x4 interval training is considered a gold standard workout [2] - A sample workout includes a warm-up followed by four minutes of high-intensity exercise on equipment like an assault bike, rowing machine, or stationary bike, alternating with four minutes of recovery, repeated four times [3][4] Intensity and Progression - During the four-minute high-intensity intervals, individuals should exert themselves to a level where conversation is difficult, but not an all-out effort [4] - It's important to gradually increase the intensity and duration of the workout over time, starting slowly and progressing over weeks or months [5] Health Benefits - Incorporating this type of exercise protocol has been shown to reverse structural changes in the heart associated with aging by 20 years [5]