Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Sustained uphill walking on trails, anywhere from a few miles before work to a full day out. The load on the heart and legs is higher than on flat ground, the joints take far less of a beating than they do running, and the pace still leaves room to talk. People who come to it after knee or hip surgery tend to add distance week by week rather than chase a time. It doubles as time outdoors, which is a large part of why the people here who hike keep at it.
Who backs it
Sorted by strength of stance
- Oprah WinfreyDoes it
Talk show host and producer · The Oprah Winfrey Show
Regular hikes have been part of her week since double knee surgery in 2021, and TODAY reports it is now her favorite form of exercise. Staring at a hill through a window while she could not walk is where the goal came from. What she describes is refusing to measure the climb ahead and turning around to see the ground already covered.
Source: TODAY: This Is Oprah Winfrey's Favorite Form of Exercise for 1 Powerful Reason“The reason why I love hiking so much is because you’re looking at the top of the hill … Don’t look at how far you have to go … Every step you take, turn around and look at how far you’ve come.”
TODAY: This Is Oprah Winfrey's Favorite Form of Exercise for 1 Powerful Reason (opens in a new tab) · 13 Jan 2026 - Zac EfronDoes it
Actor · the Baywatch body and what it cost him
Between films he describes living in a van, seeing as much of the world as he can, or hiking in the woods and camping. Ten T-shirts, five pairs of workout shorts and a couple of tracksuits is close to the whole wardrobe, by his own count.
Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie
Aimed at the same thing
Other entries filed under fitness, stress or longevity.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 17 of 54 stacks: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it
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