Zone 2: The “Easy Pace” That Protects Your Heart, Blood Sugar And Brain

In clinic, I see a pattern with long-term illness: daily exercise is missing. People tell me, “I’m so tired.” It’s a catch-22 feeling tired stops you moving, but gentle, steady movement is what helps your body make more energy.

“Exercise might be the most potent ‘drug’ we have for extending the quality-and perhaps quantity-of our years of life.”

-Dr Peter Attia.

What is Zone 2?

Zone 2 is “easy-steady” cardio. You can talk in full sentences while you move. Think brisk walk, gentle cycle, easy row. (On a lab test, it’s below a lactate of ~2 mmol/L but the talk test works fine.)

Why this matters for the “big three”

• Heart disease: Regular, steady activity keeps your blood vessels flexible, lowers blood pressure, and helps your heart pump better. That lowers your chance of heart trouble.

   

• Type 2 diabetes: Moving at an easy-steady pace helps your insulin work better, so sugar gets out of your blood and into your muscles. That means steadier energy and lower risk.

   

• Alzheimer’s/dementia: Aerobic exercise boosts brain health and is linked with better thinking and a lower risk of cognitive decline. Even in people who already have Alzheimer’s, aerobic exercise can improve thinking and quality of life.

The “tiny power plants” story (mitochondria)

Inside every cell are mitochondria think tiny power plants that make your energy (ATP). Zone 2 tells your body, “Hey, we need more power!” so it builds more and better mitochondria (a process led by a “foreman” protein called PGC-1α). More power plants = more steady energy and less “I’m exhausted.”

“We can do Zone 2 our entire lives; we can do it safely, and it just yields enormous dividends.” Dr Peter Attia.

How to do Zone 2 (so simple a kid could teach it)

1. Pick a move: brisk walk (slight hill), easy bike, gentle row, water walking.

2. Talk test: if you can chat but not sing, you’re in Zone 2. Stay there.

3. Time: start with 20-30 minutes, 3-5 days/week. Build toward ~150 minutes/week. (Little bits add up.)

4. Keep it gentle: it should feel easy-steady, not a slog. Consistency beats heroics.

The catch-22, solved

Feeling “too tired to exercise” is often your mitochondria saying, “We need a tune-up.” Zone 2 is the tune-up, slowly rebuilding your energy systems so you feel more awake in daily life.  No more excuses.  Take action today to live your best life.

Bottom line: Make Zone 2 your base. It’s the easiest, safest way to protect your heart, smooth your blood sugar, and support your brain for the long run. Reply “ZONE 2” if you want me to map a personal plan (pace, duration, and progressions) for your current health and meds.

The most important thing is to take action, don’t say next week.