Swimming
Lap swimming as low-impact cardio and a reset for the head
Laps in a pool. Water takes the load off the joints, works most of the body at once and forces a steady breathing rhythm, which is part of why swimmers describe it as calming as well as tiring. Outside elite sport it slots in as the cardio day between lifting sessions, and pool access is the only real cost.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Michael PhelpsDoes it
Olympic swimmer · Most decorated Olympian in history
On the days he is not lifting he is swimming, on a stationary bike or on an elliptical. Swimming and golf are the outlets he names for the anger he says he still carries.
Source: The Tim Ferriss Show #494: Michael Phelps and Grant Hackett, transcript - Nick BareDoes it
Hybrid athlete · Bare Performance Nutrition founder
Swimming came with the Ironman. After two slow marathons he signed up for Ironman Florida having never raced a triathlon, and covered the 2.4-mile swim in 1:17:57, ahead of the goal time he had set himself.
Source: BPN: Nick Bare's Ironman Race Day Recap - Novak DjokovicDoes it
Tennis player · Record 24 Grand Slam singles titles
Names swimming in the sea first when he lists what he does on days without tennis practice, mainly to stay outdoors and keep the blood moving.
Source: Plant Based News: Novak Djokovic Opens Up About His Diet And Wellness Routine - Ray MakerDoes it
Sports tech reviewer · DC Rainmaker
Most of his swimming is open water rather than laps, which he puts down to the move to Mallorca and bays a two-minute pedal from home. His wife puts in the pool time; he takes the open water. The whole kit list for it, he notes, fits in an old race swim cap.
Source: dcrainmaker.com: The 2025 Swim/Bike/Run Gear I Use List - Ryan HolidayDoes it
Writer · The Daily Stoic
Swims wherever he travels, to the point of planning a book tour around cities with good athletic club pools. What he likes is that no screen reaches him in the water, and he says he wrote a good chunk of Ego Is the Enemy doing laps.
Source: RyanHoliday.net: The Hobby That Changed My Life“What I love about swimming is that it’s one of the few places on Earth where screens can’t reach you. My phone doesn’t ring.”
RyanHoliday.net: The Hobby That Changed My Life (opens in a new tab) · 4 Sep 2024 - Tom BradyDoes it
Former NFL quarterback · The TB12 Method
He added freestyle sets to his retirement workouts in 2024. He called it muscle resistance and aerobic cardio at once, posting a routine of 100s and 200s mixed with step-ups, band push-ups and box jumps.
Source: People (via AOL): Tom Brady calls his wellness regimen an investment that is paying off
Aimed at the same thing
Other entries filed under fitness, energy or stress.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - HabitFREE, no cost
Daily walking
A long walk most days, often without headphones
On record from 19 of 62 tracked people: 14 do it, 5 recommend it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
On record from 25 of 62 tracked people: 19 do it, 6 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.