Latest news with #CentenarianDecathlon
Time of India
30-06-2025
- Health
- Time of India
What is the ‘centenarian decathlon'? Longevity expert shares the blueprint that goes beyond just living long
Speaking at the New York Times Well Festival, longevity expert Dr. Peter Attia introduced a groundbreaking approach to aging that shifts the focus from lifespan to health span—the years spent living not just longer, but better. According to a report from the New York Post, his concept challenges the way we think about old age, advocating a proactive strategy to stay physically functional and mentally sharp in our most vulnerable decade. At the heart of Attia's philosophy is the notion of the 'marginal decade' — the final ten years of your life. While you won't know when it begins, you'll definitely feel it once you're in it. The key, he says, is to start preparing now. 'You don't really know the day you enter that marginal decade,' Attia remarked at the event. 'But most people know it when they're really into it.' The Centenarian Decathlon: Not What It Sounds Like In what he calls the centenarian decathlon — a term he admits is 'neither a decathlon nor exclusively for centenarians' — Attia invites individuals to curate a list of 10 physical activities they want to be able to do with ease in old age. Think of it as your personal Olympics , tailored to your life goals. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play War Thunder now for free War Thunder Play Now Undo Want to sit cross-legged on the floor with your grandkids or take your dog on a peaceful 30-minute walk? Now's the time to train. Attia warns that many of these seemingly simple activities can become difficult — or impossible — without deliberate conditioning. His prescriptions are straightforward but revealing: practice getting off the floor with just one arm, deadlift 30 pounds to simulate lifting a child, or walk 10,000 steps daily to maintain endurance. Planning an international trip in your 80s? Try lifting a 20-pound suitcase and climbing 30 stairs without needing a break. You Might Also Like: Longevity expert Bryan Johnson has a health warning for MrBeast: 'Be sure to...' Functional Fitness for the Future The brilliance of the centenarian decathlon lies in its flexibility. Your decathlon could include dancing, swimming, cooking, or even intimacy — all of which require a mix of physical and cognitive strength. 'To be able to dance is actually a very complicated physical and cognitive task as you age,' Attia emphasized, breaking down taboos around what counts as real exercise. His own goals include standing up unassisted, playing with children, driving a race car, and using a bow and arrow — each serving as metaphors for independence and personal joy. Beyond Muscles: A Holistic Approach While the foundation of Attia's training is rooted in physical fitness—spanning strength, cardio, balance, and endurance—he urges equal attention to other pillars of longevity. Diet, sleep, emotional wellbeing, and responsible use of medication or supplements all play crucial roles in keeping the mind and body agile. The centenarian decathlon isn't about defying age—it's about embracing it with purpose and preparation. By treating aging like a sport and training for the life we want to live, Attia offers a new lens to view elderhood not as a slow decline, but as a final act worth rehearsing for. You Might Also Like: Longevity decoded: 70-year-old cardiologist reveals the one change that made him stronger than ever So if you're scrolling through your feed wondering when to start — the answer, according to Attia, is now. Because the most important race of your life might just be the one you haven't begun training for yet. You Might Also Like: Want to live longer? Forget expensive experiments; longevity doctor reveals simple secrets to a healthier, happier life
Forbes
24-03-2025
- Health
- Forbes
Peter Attia's Centenarian Decathlon: A Plan For Living Better, Longer
Peter Attia has developed the "centenarian decathlon" — which involves creating a training program ... More for specific activities an individual wants to be able to do when they turn 100. Longevity is measured in years lived. But what truly matters is healthspan—how long we maintain strength, mobility, and independence. That's the foundation of physician, author and popular podcaster Dr. Peter Attia's Centenarian Decathlon, a deliberate approach to fitness that trains for the future, ensuring we not only live longer but better. A centenarian is 100 years old or more. A decathlon is a track and field event consisting of ten separate events. The Centenarian Decathlon is a structured plan to train for the ten key actions or activities a person wants to be able to do at that age. Rather than simply hoping to stay active, the Centenarian Decathlon asks: What do you want to be able to do when you're 100? Whether it's lifting a suitcase into an overhead bin or hiking a steep trail, the idea is to train today for abilities you'll need decades from now. Attia, a longevity expert, explores this concept in his bestseller Outlive and on his podcast. Drawing from scientific research and personal experience, Attia outlines four pillars of longevity-focused exercise: aerobic efficiency (Zone 2 training), peak aerobic output (VO2 max), strength, and stability. Training deliberately within these categories may just redefine aging. For most, aging is synonymous with decline—loss of mobility, frailty, and withdrawal from daily activities. The final decade of life, which Attia calls the marginal decade, is often marked by severe physical deterioration. But this decline isn't just due to genetics, it's the result of decades of poor preparation for old age. Exercise is often seen as a short-term pursuit—for weight loss, athletic performance, or general fitness. Attia's approach suggests training for longevity requires a different mindset: reverse-engineering what you want to be able to do in your 80s and 90s and systematically building those abilities today. The Centenarian Decathlon is a tactical approach to aging that involves a personalized set of physical tasks typically falling into two categories: For every patient, the ten activities may be different. In Outlive, Attia describes meeting with patients to determine their personal list and developing a strategic, long-term training plan focused on four domains: Zone 2 training is low-intensity endurance exercise, such as brisk walking, cycling, or swimming at a pace where you can still hold a conversation but feel slightly challenged. This type of training improves mitochondrial function and metabolic efficiency, which are critical for long-term health. It can also help with sleep which is critical to brain health. Centenarian Decathlon Goal: Maintain the ability to walk three miles comfortably and sustain low-intensity movement for extended periods without exhaustion. VO2 max, a measure of maximal oxygen consumption, is one of the strongest predictors of longevity. Training VO2 max requires high-intensity interval training (HIIT), pushing the cardiovascular system to its limits. Your VO2 max is measured in several ways: Importantly, according to the American College of Sports Medicine, older individuals (men ≥45, women ≥55) and those at higher risk should be cleared by a doctor before engaging in vigorous activity like HIIT. Centenarian Decathlon Goal: Maintain a VO2 max above 30 mL/kg/min in later life, allowing for activities like hiking uphill, jogging, or carrying groceries without fatigue. Strength is also one of the most predictive markers of longevity. As people age, they naturally lose muscle. This contributes to frailty, falls, and loss of independence. This decline accelerates in the 50s, 60s, and beyond, making resistance training one of the most effective interventions to preserve function and mobility. Attia recommends compound movements like squats, deadlifts, and lunges to build full-body strength and improve balance. In addition, explosive exercises like sprinting and skipping help retain fast-twitch muscle fibers, crucial for power and reaction time. Centenarian Decathlon Goal: Maintain the ability to lift and carry a 30-pound suitcase or to be able to get up off the ground without assistance. Falls are one of the leading causes of disability in older adults, often resulting in fractures, hospitalizations, and loss of independence. To mitigate this risk, balance and stability training should be a core component of any longevity-focused fitness routine. Exercises like single-leg stands, walking backward, and functional core movements improve coordination, balance, and postural control. Additionally, mobility work (e.g. the 'world's greatest stretch" and dynamic movement drills (e.g. leg swings), keeps joints supple and prevents stiffness. Centenarian Decathlon Goal: Balance on one leg for at least 30 seconds or move freely without stiffness. A common question: How much exercise is really needed? Attia recommends a minimum recommended weekly exercise regimen for longevity: For those short on time, something is always better than nothing. Even just three hours per week can significantly reduce the risk of chronic disease and the mobility decline that occurs with old age. Additionally, exercising more than this minimum can achieve better results, up to a point. What makes the Centenarian Decathlon different from a traditional approach to fitness is its long-term perspective. Instead of training for aesthetics or short-term performance, people can think of every workout as an investment in their future. Ultimately, the Centenarian Decathlon isn't just a fitness program—it's a blueprint for aging with strength, independence, and vitality.
