Professor A. Skurvydas states that brisk walking and strength training are free and accessible ways to improve health and protect against many chronic diseases. He recommends walking at a brisk pace at least a few times a week to increase heart rate and improve cardiovascular function, as well as tackling hills or walking faster to reach destinations whenever possible. Furthermore, the professor emphasizes the importance of strength training, noting that it activates 80-90% of muscle fibers, unlike walking, which activates only about 30%. These movement elements are essential for maintaining muscle mass, preventing fat accumulation and inflammatory processes, and ultimately improving overall quality of life and longevity.