Copyright Men's Journal
Your best chance at slowing aging and keeping both your brain and body sharp comes down to one thing: exercise. Movement is the most powerful tool we have to prevent physical and cognitive decline, according to Peter Attia, MD, a Stanford-trained physician and longevity expert. Forget the latest supplement or miracle drug. Exercise improves health span and keeps you strong, agile, and mentally sharp as you age. On 60 Minutes, Attia shared that he exercises roughly 10 hours a week, combining different forms of training to cover the key pillars of fitness: stability, strength, aerobic efficiency, and anaerobic performance. His routine includes cardio to burn fat, intervals to boost VO2 max, and weightlifting to build strength and muscle mass. Exercising 10 hours a week might sound like a lot, especially if you’re already spending 40 hours at work. For context, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, or a combination of both, which is still far less than what Attia himself does. Think of Attia’s 10 hours of exercise a week as inspiration rather than a strict requirement. Look for ways to move more throughout your day, whether it’s standing or using a walking pad at work, or installing a pullup bar at home and doing a few reps every time you walk by. Small and consistent bursts of activity can add up and make a real difference. “Exercise is by far the most potent longevity ‘drug,'” Attia said in a past interview about his book Outlive: The Science of Art and Longevity. “The data are unambiguous: Exercise not only delays actual death but also prevents both cognitive and physical decline better than any other intervention. It is the single most potent tool we have in the health-span-enhancing toolkit—and that includes nutrition, sleep, and meds.” For those looking to structure their workouts after Attia, here’s his weekly blueprint: Stability: One hour, split into 5 to 10-minute blocks, done before your other workouts Strength: Three 45 to 60-minute full-body workouts targeting all major muscle groups Aerobic Efficiency: Four 45 to 60 minute zone 2 cardio workouts Anaerobic Performance: One 30-minute VO2 max workout
