Peter Attia’s Anti-Aging Exercise Routine Includes These 4 Types of Moves

• Choosing the right type of training can help you live a longer, healthier life, doctors say.
• Longevity expert Dr. Peter Attia says he uses four types of training to stay healthy as he ages.
• His “four pillars” of fitness are strength, stability, steady cardio, and high-intensity exercise.

When Dr. Peter Attia goes to the gym, he doesn’t just think about his next deadlift or bike ride, he thinks about the next 50 years. Everyone in charge is developing strategies to help him live to be 100 years old and to maintain his physical strength as much as possible until he is 100 years old.

Atia, 50, has undergone longevity expert training.centenarian decathlon“Prioritize exercise aimed at maintaining healthy, functional movement for the major activities of life as an older adult,” he said on the podcast “The Drive.”

Your individual Centenarian Decathlon events will vary depending on your unique goals and preferences. In Atia’s case, this includes getting up from the ground without assistance, squatting or bending over without injuring herself, and lifting moderate weights over her head.

Atia is Previously shared his workout routine In a podcast episode — This involves a combination of strength training, aerobic exercise, and stability exercises, performed for approximately 10 hours per week.

But if you’re new to exercise, you could benefit from less, he said, and could be healthier with just over three hours of exercise a week. Recent episodes of his podcast. A good place to start is with 10 minutes of steady training each day, split into two sessions: 1 hour of low-intensity cardio, 1 hour of strength training, and 30 minutes of high-intensity cardio. Sho.

By prioritizing four different types of movement, or “pillars” of movement, Attia provides an easy way to exercise that will not only help you live longer, but to live life to the fullest for decades to come. Recommended.

Strength is the foundation for a long and healthy life

Resistance training, including weightlifting, is an essential part of Atia’s longevity plan and makes up about 50% of her training.

That’s because strength is consistently manifested in practical applications in everyday life. His examples include holding a child, carrying groceries, and lifting a suitcase into an overhead bin.

Compound exercises like deadlifts, squats, shoulder presses, and farmer carries work multiple muscle groups at the same time and resemble movement patterns you use in everyday life.

You can also use bodyweight exercises like pull-ups, push-ups, and lunges to do strength training without using weights.

Research supports the benefits of strength training as you age. In the 2022 survey, Combining strength training and aerobic exercise can help you live longer.

Stability helps prevent injuries as you age

Another important factor in maintaining fitness as you age is stability, or being in control of your body.

Examples of Mr. Attia’s stability goals include being able to stand up off the ground using one arm and holding his arm. 1 minute plank.

Another goal, and a good test of stability recommended by Attia, is to balance on one leg — Research shows how well you do this and for how long can be a good indicator of your overall health.

To accomplish this, Attia previously said on the podcast that he spends about 10 minutes at the beginning of each workout doing the following: stability exercises Like step up.

Many exercises can help improve stability and strength at the same time. for example, goblet squat Promotes a strong core and good posture.

Low-intensity aerobic exercise promotes heart health

According to Atia, strength training is necessary to maintain healthy muscles, but doing aerobic and aerobic exercise is equally important to maintain a healthy heart and lungs.

However, you don’t have to do all your cardio at full strength. in fact, Low-intensity aerobic exercise has significant benefits For health and longevity, sports medicine doctor and triathlete Morgan Basco previously told Insider.

Slow, steady aerobic exercise helps keep your heart (and the rest of your body) healthy because it promotes the growth of the mitochondria that power your cells.

Over time, Vasco says, your body will be able to use energy more efficiently, improving your stamina and ability to handle physical strain.

Small amounts of intense exercise can extend your lifespan

Attia also recommends doing more intense training. Day-to-day examples include climbing multiple flights of stairs and racking, carrying a weighted backpack, which is one of Atia’s go-to exercises.

One measure of your ability to perform intense aerobic exercise is your VO2 max, or your peak ability to use oxygen during exercise.maintain Good VO2 max reduces health risks It also helps you continue your daily habits and favorite hobbies as you get older, Atia said on his podcast.

“If you can do that, you basically have a bunch of activities,” he said.

But if you’re older and don’t have the athletic ability (yet), don’t be intimidated by the many different types of exercise you can do. Atia says it’s never too late to start something.

“I never want to be someone who gets out of this mindset of, ‘I’m too old to do anything.’ I think as long as I’m breathing, I have a chance to do something about it,” he said. Ta.