The perfect longevity workout

Intense daily movement is the most important tool for rejuvenation and longevity. Function loss = aging. I've lost some of my mobility and strength in my 20's due to my active rheumatoid arthritis.

My history in movement and sports:

4-14 years old: swimming, Shotokan karate, orienteering, wushu kung-fu

14-20 years old: long distance running, half-marathons

18-21 years old: Jikishin-Kage Ryu kenjutsu (3 kyu belt)

since 15 years old: functional strength training

So I was always very active, my parents have set a good example for me. My mother is a runner and my father rides a bicycle on long distances.

What I did in the last 10 years intensively to get in the top 1% of fitness:

Before starting my training I always warm up every part of my body, and after my training I stretch every limb and muscle. I never skip it. Before training I take TMG supplement.

Running: 3-5km every day. 3 times a week I'm breaking the distance into 500m sprints (interval training, good for VO2max), and 4 times I run it in one piece at a comfortable pace with a heart rate between 120-165 bpm.

Functional strength training: I spend 30-60 minutes doing rounds of different exercises. At good weather I go to a fitness park and only do bodyweight exercises: pull-ups, push-ups, sit-ups, monkey bar, squats, leg-raises, back-extension. At winter I'm in a room, doing the same, without pull-ups, but adding free weights, 11kg dumbbell bicep curls. I do 20-30 reps from each, and 2-3 rounds in one workout. I workout for every body part at each training (legs, arms, core, back). I do strenghten my knees with special attention, do one leg squats, back extension with legs hooked.

Yoga: not as a spiritual practice, simply using it for stretching. I use mostly hatha yoga elements, one asana after another, sometimes following Boho Beautiful practice videos which I really like since 2017. It helps a lot to regain the youthful flexibility and mobility of the body. - but not enough in itself for muscle&cardio fitness.

This is my daily workout, it takes around 1,5 hours. After it, I try to take a 30 minute sauna session as fast as I can, and after that I rest on the acupressure mat for 15 minutes.