Best Routine for Centurions

In his book *Outlive*, Peter Attia explores the science of longevity and presents a compelling framework for managing the inevitable physical decline that comes with aging. He introduces the concept of the "Centenarian Decathlon," which encourages individuals to focus on retaining essential physical capabilities rather than lamenting what they may lose over time.

The Centenarian Decathlon comprises a mix of practical tasks and exercises that reflect the kinds of movements and actions we often take for granted in our younger years. Examples include hiking 1.5 miles on a hilly trail, lifting a suitcase into an overhead compartment, balancing on one leg, and even playing with a young child. These activities not only promote fitness but also help maintain independence as we age.

Attia stresses the importance of customizing your own decathlon to include the ten physical tasks that matter most to you. Some tasks may seem ambitious, while others might feel manageable, but the idea is to select those that align with your lifestyle and future goals. For instance, being able to lift a grandchild or navigate stairs effortlessly can significantly enhance quality of life in later years.

He highlights the alarming statistic that muscle strength typically declines by 8 to 17 percent per decade, with the rate accelerating as one gets older. This decline makes it essential to build strength and endurance now if you hope to perform these activities comfortably in your eighties or beyond. Attia's philosophy is that by investing in physical health today, you not only improve your future capabilities but also enrich your overall quality of life in the present.

In essence, *Outlive* advocates for a proactive approach to aging, emphasizing that a lifetime dedication to physical activity can lead to a more fulfilling and independent life well into old age.

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Work Cited:

Garrity, T. (2023, May 11). Pick 10 Physical Tasks You Want to Be Able to Do Until You Die. InsideHook. https://www.insidehook.com/wellness/best-routine-longevity-centenarian-decathlon

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