<p class="p1"><span class="s1"><a href="https://peterattiamd.com/exercising-for-longevity/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=220509-pod-exerciseroundup&utm_content=220509-pod-exerciseroundup-podfeed"> View the Show Notes Page for This Episode</a></span></p> <p class="p1"><span class="s1"><a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=220509-pod-exerciseroundup&utm_content=220509-pod-exerciseroundup-podfeed"> Become a Member to Receive Exclusive Content</a></span></p> <p class="p1"><span class="s1"><a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=220509-pod-exerciseroundup&utm_content=220509-pod-exerciseroundup-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a></span></p> <p class="p2">In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about <a href="https://peterattiamd.com/category/exercise/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=220509-pod-exerciseroundup&utm_content=220509-pod-exerciseroundup-podfeed"><span class="s2">exercise</span></a> to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he's really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine.</p> <p class="p2"><strong>We discuss:</strong></p> <ul class="ul1"> <li class="li2">What is Peter optimizing for with his exercise? [3:00];</li> <li class="li2">Preparing for a good life at age 100: Training for the "Centenarian Olympics" [6:00];</li> <li class="li2">The importance of preserving strength and muscle mass as we age [21:45];</li> <li class="li2">The value of deadlifts for stability and longevity when done properly [27:30];</li> <li class="li2">The importance of zone 2 aerobic training [35:45];</li> <li class="li2">The most effective ways to engage in zone 2 exercise [40:00];</li> <li class="li2">Zone 5 training and VO2 max [44:15];</li> <li class="li2">A primer on VO2 max [52:00];</li> <li class="li2">Stability—the cornerstone upon which all exercise and movement relies [1:03:00];</li> <li class="li2">Peter's current exercise routine [1:07:45];</li> <li class="li2">More.</li> </ul> <p class="p2">Connect With Peter on <a href="https://twitter.com/PeterAttiaMD"><span class="s2">Twitter</span></a>, <a href="https://www.instagram.com/peterattiamd/"><span class="s2">Instagram</span></a>, <a href="https://www.facebook.com/peterattiamd/"><span class="s2">Facebook</span></a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg"><span class="s2">YouTube</span></a></p>
Actionable Insights
1. Backcast for Centenarian Olympics
Define desired physical abilities at age 100, then work backward to determine current training needs. This ensures your exercise strategy aligns with long-term health and functional independence, rather than short-term performance goals.
2. Master Stability First
Dedicate significant time to dynamic and static stability exercises, starting with static. Stability is the foundational cornerstone for safe and efficient force transmission in all movements, preventing chronic injuries and improving overall exercise performance.
Actively train to preserve strength and muscle mass, recognizing the significant age-related decline (1-4% annually after 50). Being ‘average’ at 50 is insufficient for robust health at 85, making deliberate strength training crucial for longevity.
Incorporate deadlifts (2-3 times/week) with light weight and slow eccentrics, focusing on perfect form. This audits proper biomechanics, ensuring correct activation and spinal alignment for safer daily activities and even spinal traction.
5. Consistent Zone 2 Aerobic Training
Engage in 3-4 hours per week of low-intensity Zone 2 aerobic training for metabolic health, mitochondrial function, and neurotropic factors. This sustainable training can be combined with learning activities and yields enormous dividends throughout life.
6. Optimize Zone 2 Training Output
Use equipment like a bicycle in erg mode or brisk incline walking on a treadmill to ensure reproducibly consistent Zone 2 output. This maintains a sustained dose of training without vacillation, maximizing its metabolic benefits.
7. Strategic VO2 Max Training
Include Zone 5 (VO2 max) training once a week for 20-30 minutes, using a 3-minute Zone 2 recovery for every 1 minute at VO2 max intensity. While important, avoid overdoing it, as most people spend too much time here and not enough in Zone 2.
8. Consistent Weekly Exercise Schedule
Adopt a consistent weekly macro-structure for exercise, such as dedicated cardio and lifting days. Always prioritize lifts and complete them after cardio to avoid eroding strength training gains.
9. Seek Movement Pattern Guidance
Explore disciplines like Dynamic Neuromuscular Stabilization (DNS), Pilates, or Postural Restoration Institute (PRI) to relearn innate, efficient movement patterns. This helps transmit force safely through muscles, preventing dissipation across joints and reducing chronic injury risk.
10. Film and Review Lifts
Film every rep of every set during strength training, especially for complex movements like deadlifts, and review them to perfect form. This self-auditing process helps identify and correct biomechanical inefficiencies, enhancing safety and effectiveness.