Peter Attia: Top 5 Exercises to Boost Longevity & Reverse Aging

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Oh, that’s great. I dead hang 3 mornings a week for 2 minutes and I’m 78! Plus I do power walks every morning for 2.8 to 3 moles, depending on my route.

Every cigarette you smoke takes 6 minutes off your life and gives it to Keith Richards

Everyone is different. As you get older, one has to be very mindful and not over do to avoid injury. Actually, this is true for all ages. I'll be 65 in November. I have been into fitness since I was 18, I am Thankful! I believe it has helped so much throughout my life! I have been teaching fitness for over 30 years and Pilates for 16 years. I'll tell you all... Pilates is awesome! Always listen to your body and eating healthy is super important!

Can you provide the link to the video that tells us "The Top 5 Exercises to Boost Longevity & Reverse Aging?" you must've accidentally switched the titles.

My parents and husband’s parents made it to just over 90 and were active in the garden and shed etc. They didn’t run or even exercise, but they did move, pottering around, didn’t smoke and weren’t overweight. They ate anything they wanted and loved their sweets and cakes. However, a lot of their food was homemade, but not all. I would think they would have had very low VO2max. Something worked for them.

Most data is about 40 year olds. Not too hard to stay in shape at 40. But at 60 even after working out for many years, something changes. Hard to figure out at this point in life a workout program that strengthens without causing injury.

My grandmother lived to 101, never developed dementia or memory loss, hardly exercised other than an occasional walk. Genetics!

If you can sprint faster than most people, you also very likely are healthier and life longer than most people. Sprinting is truly unique.

My dad smoked cigars for 60 years, and ate bacon and eggs almost every morning. Lived until 92

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Don’t argue about supplements until you have your exercise routine in order! BOOM 💥

Thanks guys...

Great content. Good rules of thumb established by fit, educated people in their 40's or perhaps 50's. Currently I am 62 and I can testify to using all these strategies throughout my life. I began exercising very regularly at age 14 (1976). I started out skinny, slow, and weak in comparison to my cohort, but I played every sport in high school and college though I was not the star except in my own mind. After college I kept up weight training, cycling, swimming, and I started doing triathlons and road races from 22-30. I started yoga at age 38 after a sprained/hyperextended knee playing YMCA basketball. From the mid-90's to mid-2010's i enjoyed family life. But having a wife, two children 30-47, two dogs, two houses, two cars, and a law career from 30-50 limited my routine. From 48-58 it was mainly yoga and weights with running mixed in. Now I'm 62 and my motto is "62 is the new 42." My kids have both graduated college and my wife and I enjoy a great house with a pool. I've been combining weight training, yoga, and swimming for the past 10 years. I've weighed 190-197 for the past 30 years. The realities of life limit certain metrics mentioned in this video. (1) after carpel tunnel surgery in 2021 achieving 1 minute hang time is not yet doable, although I did it in my 30-50's. Knee replacement surgery in 2021 limits squats and max flexion--but its getting back to pre-surgery after consistent work for the past 3 years. My current rule is, longevity and joint health are more important than lifting heavy weights in an effort to achieve muscle mass. I have the athlete body, not the weightlifter body. If I had known how things would work out I would have stopped playing basketball at 40 (a hyper-extended knee in 2000 caused the knee replacement 20 years later) and I would have stopped running altogether as soon as my knees started hurting. I would have been more consistent in my master's swimming program starting at age 35. This stuff about pushing through the pain is a great way to hurt your joints. Remember that champion swimmer Johnny Weissmuller and Buster Crabb swam into their mid-80's.

And then i look at my brother who at age 21 died of a cancer that effects 3 in a million. When it's your time it's your time. I'm 53 now and i walk 5 miles a day and gym 3/4 times a week but i can't run anymore or do squats because my knees are so bad. Don't drink or smoke and i intermittent fast. For me it's about working with what I've got and managing my body the best i can.

People living the longest in blue zones, don’t lift weights, don’t do intense cardio, don’t do anything this guys talking about! Lots of low intensity cardio, eating less often, lots of sunlight & fresh air, and stay connected to people!

This didn't tell me the Top 5 Exercises to Boost Longevity & Reverse Aging

Cool. Thank you.

Cool..Thank you. 🎉

Attia scored points here for health priorities. Fitness first then worry about marginal gains such as improved supplementation, etc.