Comment by patrickhogan1

I try to get 20k steps/day (10 miles). The jump from 10k to 20k steps/day was a big improvement: better sleep and clearer thinking. Most of those steps are from walking. It helped sprinkling in some hard efforts (running/basketball) that push breathing from ~18 to ~40 breaths/min. Feels ancestral: lots of walking, punctuated by occasional all-out bursts.