pump it up

Your smart (re)start in endurance

Ausdauer und Bewegung

With the 5:1 walk-jog hack, you can get into your endurance routine without frustration, but with plenty of heart power: 5 minutes of brisk walking, 1 minute of light jogging – repeat this 4–5 times. The perfect start for anyone who wants to slowly build up their endurance and get back into training.


Your Heart is Waiting for Movement

Many women over 35 find their fitness declines – whether climbing stairs, walking, or in everyday life. But good basic endurance is essential for heart health, stress regulation, and healthy aging:

Cardiovascular fitness provides long-term protection

Movement improves mood, sleep, and energy levels

Regular activity reduces the risk of cardiovascular diseases

Start Small, Feel Great

The 5:1 hack is gentle, realistic, and suitable for everyday life – ideal for women who want to get (back) into exercise. No heart rate monitor needed, no pressure. Just you, your body's feel, and a clever rhythm.


Hormones Changing? Exercise Helps.

During perimenopause, hormone levels change – this affects energy, heart health, and fat metabolism. Endurance training supports the body through this transition and helps alleviate symptoms.


  • Cardiovascular system is strengthened despite hormonal rollercoaster

  • Exercise lowers stress levels and regulates cortisol

  • Helps with hot flashes and sleep problems

  • Supports weight management and mental balance


Support – simple and effective


Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly tailored for an uncomplicated daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and sustainably support your body, without extra effort.


  • 87 ingredients
  • Produced in Germany
  • Study-based efficacy
  • Especially for women aged 40+

Clear, honest, to the point – we deliver solutions instead of empty promises.

How to Maintain Endurance and Progress

Once you feel more confident, you can gradually extend the jogging intervals and shorten the walking phases. The important thing is to keep going, but at your own pace.

Endurance and movement

Conclusion: Start Gently, Grow Strong

Endurance training doesn't have to be strenuous or intimidating – on the contrary: with the 5:1 hack, you can regain your power step by step. Small steps, big impact – for your heart, your energy, and your well-being.



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Blood sugar management, hormonal balance or healthy sleep – Daylista researches the most important answers about your health for you. Our 9 focus areas help you to specifically improve your well-being: pump it up, happy sleeping, no drama be queen, from the heart, under pressure, l'amour toujours, I can see clearly now, unstoppable and just the way you are. Our Navigator is a resource for you. Because you know what you want - and we know how you can achieve it. Visit the Navigator now.

Dr. Catharina Hamm

Dr. Catharina Hamm

Specialist in Internal Medicine and Cardiology

As a cardiologist, I see daily how often heart health in women is underestimated – especially around menopause. I know how important it is to recognize female risks early and to take symptoms seriously. That's why I want to encourage women to actively shape their heart health – with clarity, responsibility, and the knowledge that prevention is the strongest heartbeat.

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