First up: Cardio Kickstart
Start with 20 minutes of aerobic exercise, three times a week. Go fast enough that you are breathing hard. In week 3, you'll add short high-intensity intervals.
What you need
A way to get your heart rate up — running, cycling, rowing, jump rope. A heart-rate tracker helps but is optional.
Why it works
Aerobic exercise and interval training are two of the largest longevity levers in the research.