Physical activity at the Linus Pauling Prevention Center
Exercise as medicine for healthy aging and disease prevention
Within the Linus Pauling Prevention Center, we consider physical activity not as a non-committal lifestyle choice, but as a medically relevant intervention with powerful effects on biological aging, cardiovascular risk, immune function, metabolic regulation and cognitive health.
Movement is biochemistry
Regular physical activity activates hundreds of biological pathways that promote health and slow the disease process, including:
– Epigenetic modulation
– Mitochondrial biogenesis
– Insulin sensitivity and glycemic control
– Immune enhancement and inflammation reduction
– Increase in brain derived neurotrophic factor (BDNF)
– Muscle and bone maintenance
Two pillars: aerobic training and strength training
Two pillars: aerobic training and strength trainingIn the LPPC, we recommend an integrated approach where cardiovascular training and muscle strengthening complement each other.
1. Aerobic activity
Purpose: improve cardiovascular capacity, oxygen uptake, blood pressure, fat burning, cerebral blood flow.
Recommended:
– At least 150-300 minutes per week of moderate intensity activity
– Or 75-150 minutes of more intense activity
– Distributed over sessions of ≥ 10 minutes
– In a context of daily exercise
2. Strength training (resistance training).
Purpose: to maintain and build muscle mass and bone density, metabolic activation, functional autonomy in aging.
Recommended:
– At least 2x/week
– Focus on major muscle groups
– Simple exercises with own body weight or resistance bands
– Preferably supervised for starters
Functional evaluation and counseling in the LPPC
At the Linus Pauling Prevention Center, we look at movement as part of the larger health story. We start with:
– Anamnesis and risk profile
– Analysis of body composition
– Evaluation of muscle strength, VO₂max and mobility
– Questioning of lifestyle, work posture and exercise patterns
This is followed by a personalized counseling program, possibly in collaboration with physical therapist, personal trainer or exercise coach – tailored to medical goals such as:
– Prevention of chronic diseases
– Restoration of metabolic flexibility
– Cognitive resilience
– Stress reduction
– Bone and muscle health in aging
Functional evaluation and counseling in the LPPC
Balance, coordination, muscle strength and reflex strength together are a very important predictor of mortality. Physical activity has a medically proven impact on more than 35 chronic conditions. It increases life expectancy, improves quality of life, and reduces the need for medication. Within the LPPC, therefore, it is a cornerstone of our preventive medicine – not as a general recommendation, but as tailored clinical advice.
Movement is not an afterthought – it is a main treatment. At the Linus Pauling Prevention Center, we help you integrate movement into your daily life in a way that is sustainable, achievable and scientifically based.