Beyond the bare minimum: the case for revised physical activity guidelines and protein intake recommendations that maximise healthspan

Current physical activity and protein intake guidelines are framed around minimum thresholds, aimed primarily at preventing deficiency rather than optimising long-term health and functional capacity. Emerging evidence demonstrates that higher volumes and intensities of exercise (notably combining aerobic and resistance training) dramatically reduce all-cause mortality, enhance cognitive function, improve immune resilience, and preserve psychological well-being. Similarly, protein intakes well above existing recommendations support strength, recovery, and quality of life across diverse populations, including older adults and pregnant women. Importantly, well-planned high-protein diets can be safe, ethical, and environmentally sustainable. This perspective paper argues for a shift from 'bare minimum' public health targets to guidelines that promote optimal healthspan, empowering individuals to remain strong, independent, and cognitively capable throughout life. The paper recommends that governments update physical activity and protein guidelines to reflect contemporary evidence, accompanied by clear, actionable communications to ensure public awareness and uptake. In doing so, society can prevent avoidable declines in physical and cognitive function, reduce chronic disease burden, and cultivate a culture that values resilience, independence, and lifelong vitality.