Exercise & fitness - lifelong strength, evidence-first.
How much is enough, how to start, and how to build lifelong strength - for busy Londoners.
The guides
13 curated exercise articles.
Every guide cites its UK sources.
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150 minutes: the weekly floor
Why WHO and the UK CMO settled on 150 minutes - and how to spread it across a busy week.
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Walking as medicine
What the 7,000-step target really means - and why post-meal walks are quietly transformative.
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Zone 2 cardio, explained
The most useful concept in modern endurance training - plainly explained, with heart-rate targets.
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HIIT vs steady-state
Both work. What the trials actually show, and how to combine them for real people.
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Strength training after 40
Twice-weekly resistance training is the single biggest lever for healthy ageing after 40.
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VO₂ max - why it matters
The single strongest predictor of longevity in cardiorespiratory fitness - and how to move it.
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Cycling for fitness
A joint-friendly cardio base - how to progress from commuter to structured training.
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Running form basics
The three form cues that reduce injury risk - and the shoe advice that finally has evidence.
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Swimming - the underrated workout
Full-body cardio with the lowest injury rate of any endurance sport - the case for the pool.
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Mobility & flexibility
The under-appreciated third pillar of fitness - what to do daily, weekly, and never.
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Warm-up & cool-down
What actually reduces injury and soreness - and what turns out to be gym-culture folklore.
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Exercise snacks
Short, frequent bursts of movement - the growing evidence that a few minutes really does count.
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Muscle, bone & balance
Sarcopenia, osteoporosis and falls are the three big age-related risks - all preventable.
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Related tests
Measure it, then train it.
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VO₂ max test
Lab-grade measurement of your cardiorespiratory ceiling.
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Cardiopulmonary exercise test
A CPET evaluates heart, lung and metabolic response together.
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Body composition analysis
DEXA-based fat, muscle and bone measurement.
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DEXA scan
The gold-standard bone density and composition scan.
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