The Exercise Formula I Follow Every Single Day
People ask me all the time how I find time to exercise with four kids and a full-time medical practice. The answer is simple: I don’t find time. I make it non-negotiable. Because I plan to live to 120, and exercise is the single most important investment I can make toward that goal.
My Three-Part Formula
Zone 2 Cardio — 4 to 5 Days Per Week. This is the foundation. Zone 2 means you can hold a conversation but you’re definitely working. At this intensity, you’re building mitochondrial density — literally creating more energy factories in your cells.
Strength Training — 3 Days Per Week. After age 40, you lose roughly 1% of your muscle mass per year if you don’t actively fight it. Muscle isn’t just for looks — it’s your metabolic armor.
Mobility Work — Every Day. Even 10 minutes of targeted mobility work keeps your joints healthy, prevents injury, and ensures you can keep training for decades.
Why Consistency Beats Intensity
The biggest mistake I see in my practice is people who go hard for six weeks, get hurt, and then do nothing for six months. The goal is to build a practice you can sustain for 50+ years.
Dr. Keith Schmidt is a pain management physician and daily exerciser. Book at keithschmidtmd.com or call 847-981-3630.