The Least Exercise You Need for the Best Results, According to Science

Barbara Hannah Grufferman didn’t lace up her sneakers until her sixties, after decades of barely moving. That first walk turned into five marathons and three books about aging well. Her message is simple: we can’t control getting older, but we can control how we do it. And the science backs her up more than you’d expect.

Researchers have landed on a four-part formula for the best results with the least effort: 10,000 steps a day, 20 jumps morning and night, 30 minutes of resistance training three times a week, and 20 minutes of cardio three times a week. That’s the whole plan. Dr. Michael Roizen from the Cleveland Clinic says exercise can reduce reliance on medications for depression, blood pressure, sleep, and cholesterol, while lowering your risk of cancer, heart disease, and diabetes.

If you’re young and thinking this isn’t your problem yet, here’s the catch: bone density starts declining at age 30. Resistance training and balance moves, like standing on one foot, keep you strong and steady for the decades ahead. The formula is easy to remember and even easier to start. So what’s the one move you’re adding to your routine this week?