Daily Health Assessment

Motivation        Self-Assessment        The Daily 30       Exercise Minimums       Sleep       Articles

The Mathias Method Army Doing the Daily 30 while on vacation in Maui, Hawaii

Daily Health

Health is important everyday, and by doing little things everyday you can greatly improve yours. We all have to start somewhere, but by committing yourself to improving each day you will get better. Here are the steps you need to take in order to improve your health daily to Change Your World!



Motivation is the driving force for what we do. If we are not motivated, or motivated enough, then you will not be able to reach your goals. It’s time to find what motivates you and start to Change YOUR Life!

Need motivation to train? For life? To achieve your dreams? Look no further than here


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Are you HEALTHY?

Self Assessment:

Your health is vitally important! You need to be healthy in order to safely pursue your goals and dreams. See where you stand and be prepared to make a difference in your life, as well as others.

Do you know your risk factors? Are you healthy? What do you need to change to optimize your body? Find out here

Self Assessment

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Check out our eBook:

daily 30 simple bodyweight exercise routine
The Daily 30:

Basis Of Human Movement Patterns and Improving Body Function

  • Learn how to move properly!
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Your STRENGTH Journey starts here!

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Are you COMMITTED to yourself?

Daily 30:

The Daily 30 is a simple daily routine that improves your health, mobility, movement patterns, structural integrity, and strength while keeping you committed to self improvement daily. It takes less than 2 minutes and is the first steps into changing your life for the better. Better Health, better you. Learn more here:

The Daily 30

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Exercise Minimums:

Moderate Intensity (40-60% VO2 Max)                    30 Min. /Day               ≥ 5 Days/Week


Vigorous Intensity (60-85% VO2 Max)                      20 Min. /Day               ≥ 3 Days/Week


A Combination of These Two

* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]

Moderate Intensity- Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain conversation.

Vigorous Intensity- Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation. 

Check Out this video and read more below!

These are the physical activity minimums presented by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required; to not be considered sedentary, or without exercise. Moderate intensity is a pace that you can maintain throughout the entire exercise duration, but is intense enough where it is difficult to maintain a conversation. Think of it as between a 4-6 difficulty on a 1-10 scale (10 being the hardest thing you have ever done and 1 being just above rest, such as standing). Vigorous intensity is a very intense pace in which you cannot maintain a conversation. Usually this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10, the same as stated above. 

It has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreasing the rate of health related illness or mortality. That means that the more efficient you are at exercising, the better chance you have to avoid death by cardiac (heart) instances, illness and disease. This does not guarantee that you will not have something like a heart attack or cancer occur, but it greatly decreases your chances.

Start your exercise journey here:

What Level Am I?

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Do you SLEEP enough?

Keep a Consistent SLEEP Schedule:

Sleep is the most important and valuable recovery tool for our mind and body. Without proper sleep, our bodies cannot function optimally, or even at a normal rate. Studies have shown that losing even one hour of sleep from what someone was used to getting greatly decreased their performance, and taking an extra hour of sleep the next day did not bring them back to normal function. This means that you cannot catch up on sleep. Sleep is important enough that it must stay regular in a daily schedule. By constantly changing the amount of sleep you get or time of day that you sleep, will interfere with your Arcadian rhythm, or natural time clock. Our body does not know or care what the clock says, or if it is daylight savings time. Before clocks, our body still had a natural rhythm that was based on light. Studies have shown that when it becomes dark at night and then light in the morning, our bodies go through chemical changes that say it is either time to rest or awaken. As the sun sets our bodies begin to slow down functions and want to be in a restful state to recover from the day’s activities. Then as the sun comes up it begins to activate systems, such as releasing insulin to put glucose into cells for energy, in order to get ready for daily activities. It is recommended that people sleep for at least 7 hours a night, but this is only a minimum that does not provide the most recovery. Everyone has a different amount of sleep that is required for their body, but there is a general amount of time that provides optimal recovery for active individuals. For most optimal recovery, be in a restful state as the sun goes down and sleep at least from 10 p.m. until 6 a.m. each day. This is best for our recovery, but not always adaptable to our life’s activities. Again, we go back to the minimum requirement of getting at least 7 hours of sleep each day, with closer to 8 hours being better. Also, to avoid interfering with your Arcadian rhythm, which is regulated by light, avoid being around a lot of light at night such as T.V. or computer lights.

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Do you EAT right?

Nutrition Principles:

Nutrition is one of the most important factors to our health. Without a proper diet to provide energy and vital nutrients we put our health at risk. To ensure your diet is optimized for your health look at our 

Nutrition Principles

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Do you know how to manage your WEIGHT?

Weight Managements:

So many people want to change their body by losing or gaining weight, but not everyone knows how to do it properly. To make sure you do it right, read these articles and more on our Articles Page.

JACKED (How to Build Muscle)

SHREDDED (How to Get Leaner)

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Do you have the KNOWLEDGE to change your life?


Your mind is one of your STRONGest assets! Learn how to become STRONGer through our informative


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Questions? Look here:

What?! FAQ’s

Or here:

Ask Me

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When participating in any exercise or training program there is a possibility of physical injury. If you engage in any movements, exercises or training programs, you agree to do so at your own risk. By voluntarily participating in these activities, you assume all risk of injury to yourself and agree to release and discharge Mathias Method, Ryan Mathias and all other affiliates of any responsibility if injury occurs. In addition, by following any of the suggested guidelines, protocols, templates, activities or any other information or advice on this website (mathiasmethod.com) you do so at your own risk. Do not begin any nutrition or training program without consulting with a  Board Certified Medical Doctor and/or Registered Dietician first.

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