Very cool, but I should point out that several of those activities are “high impact” and may cause someone pain in the short-term and possible issues in the long-term. But yes, do some form of moderate to intense activities and you’ll gain longevity benefits.

Need context for the paces. I’m assuming this is all on a flat course? Are we talking 6 min miles uphill for 1+ hours?

Recreational swimming - like with beer and floaties?