~10 minutes a day to maintain your independence and mobility for life. No gym. No equipment. Mindful movement that respects your body.
🧬 What's your biological age? Free test →Most people lose mobility gradually—until one day they can't get off the floor, climb stairs, or play with their grandchildren. It doesn't have to be this way.
Hours of sitting weaken the muscles that keep you independent. The loss begins at 30 and accelerates each decade.
Only 30% maintain the habit after 6 months. Complex routines and intimidating environments aren't for everyone.
1-hour workouts don't fit into real life. And when you skip a day, the guilt only makes things worse.
Small doses of movement throughout the day. 3 minutes in the morning, 4 in the afternoon, 3 in the evening. It all counts.
Presence and quality over performance and metrics. It doesn't matter how many reps you do—what matters is how you do them. Movement with attention, at your own pace.
Your functional capacity in a single number. Track your progress day by day, week by week.
The app adapts to you—not the other way around. Feeling it's too easy? Tikep suggests the next level. Too hard? We step back.
That's all you need to maintain your independence
A quick 2-minute assessment measures your current functional capacity. This sets your starting point.
Get personalized daily exercises. Do a little now, a little later—whenever you can, wherever you are. It all counts.
Watch your TK Index rise as your body gets stronger and more mobile. No rush. Consistency beats intensity.
Tikep wasn't built on guesswork. Every decision—from the exercises chosen to the "snacks" model—is grounded in peer-reviewed scientific literature.
People who strength train live biologically up to 4 years younger. Muscle loss (sarcopenia) begins at 30, declining 3-8% per decade. But this is reversible at any age.
The "exercise snacks" model—short sessions spread throughout the day—has 91% adherence, compared to 30% for traditional gym routines. And the benefits are equal or greater.
Recent studies show a strong link between flexibility and lower mortality in middle-aged adults. It's not just about touching your toes—it's about how your body functions daily.
Training 3x per week with 1 set each is more effective for strength gains than 1x per week with 3 sets. The body responds better to frequent, moderate stimuli.
Based on Dr. Peter Attia's "Centenarian Decathlon" concept: train today for the tasks you want to do at 100. Getting off the floor, carrying groceries, climbing stairs, playing with grandchildren.
If you want to maintain mobility and independence as you age, yes. Tikep is made for adults who want to take care of their body without needing a gym, equipment, or hours of training. It works especially well for those who've never been able to stick to an exercise routine.
About 10 minutes on average. You can do it all at once or spread it throughout the day—3 minutes here, 4 minutes there. The time grows with you: it starts smaller and gradually increases as you progress.
No. All exercises can be done with just your body weight, anywhere—at home, at the office, while traveling. A resistance band is optional, but it improves pulling exercises if you have one.
Small doses of exercise spread throughout the day, instead of one long session. Studies show this model has 91% adherence (compared to 30% for gyms) with equal or greater benefits. It's easier to fit into your routine and less intimidating.
It's a measure of your functional capacity—your ability to move through life independently. It combines your exercise progress with your consistency over time. Higher is better. The number rises as you practice and stay active.
The app adapts to you. If something is hard, Tikep suggests going back a level. If it's easy, it suggests moving forward. There are 4 levels in the Longevity stage, plus optional levels in advanced stages. You're always at the right level for your body, at that moment.
There are 3 stages: Longevity (levels 1-4), Functional Strength (5-8), and Performance (9-12). Everyone starts at Longevity—which is the main goal, not a "beginner" level. You progress as you show consistency, and the app never forces you to advance. Stages beyond Longevity are optional for those who want to go further.
Level 4 is the "ideal maintenance level." You can stay there forever—that's Tikep's goal. For those who want to go beyond, there are optional stages (Functional Strength and Performance), but they're completely optional.
Yes. Tikep is based on decades of research on longevity, strength training, and exercise adherence. We use the "exercise snacks" model (91% adherence in studies), validated functional exercises, and evidence-based progression. See the "Science" section for more details.
Level 1 of each exercise is assisted (with chair or wall support) and safe for most people. However, if you have specific medical conditions, we recommend consulting a healthcare professional before starting any exercise program.
We respond to everything personally.
Join those investing ~10 minutes a day in their own independence.
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