{"id":18442,"date":"2025-06-02T17:50:13","date_gmt":"2025-06-02T21:50:13","guid":{"rendered":"https:\/\/citystuff.com\/new-york\/?p=18442"},"modified":"2025-06-02T17:50:13","modified_gmt":"2025-06-02T21:50:13","slug":"how-to-train-for-old-age","status":"publish","type":"post","link":"https:\/\/citystuff.com\/new-york\/2025\/06\/02\/how-to-train-for-old-age\/","title":{"rendered":"How to Train for Old Age"},"content":{"rendered":"

Introduction to the Centenarian Decathlon<\/h2>\n

Forget gold medals \u2014 this decathlon is all about your golden years. Speaking at the recent New York Times Well Festival, longevity expert Dr. Peter Attia made the case for an innovative approach to preparing for old age. Rather than focusing solely on lifespan \u2014 the number of years you are alive \u2014 Attia\u2019s framework centers on health span \u2014 the period of life spent in good health.
\nLongevity expert Peter Attia speaking at The New York Times Well Festival. Getty Images for The New York Times<\/span><\/p>\n

Understanding the Marginal Decade<\/h2>\n

He believes everyone has a \u201cmarginal decade,\u201d meaning the last 10 years of your life. \u201cYou don\u2019t really know the day you enter that marginal decade, but most people know it when they\u2019re really into it,\u201d he said. \u201cThe way to increase the probability of enjoying that decade as much as possible is to be very deliberate about how you would prepare for it,\u201d Attia noted.<\/p>\n

The Concept of Training for Old Age<\/h2>\n

As such, he advises \u201ctraining\u201d for old age in the same way that an athlete trains for a sport, with the knowledge that a soccer player and baseball player have very different workout regimens. He calls this approach a \u201ccentenarian decathlon\u201d \u2014 joking that it is \u201cneither a decathlon nor something exclusively for centenarians.\u201d
\nIrina Zaretti celebrated her 100th birthday in 2020. Dennis A. Clark<\/span><\/p>\n

The Centenarian Decathlon in Practice<\/h2>\n

What it does entail is making a list of 10 physical activities that you most want to be able to do \u2014 enjoyably \u2014 during your marginal decade and begin training for them now. For example, if you want to be able to play on the floor with your grandchildren \u2014 which he noted \u201csounds really easy,\u201d but \u201cit\u2019s actually really hard to sit on the floor when you get into your 80s\u201d \u2014 you should practice getting off the floor using only one arm for support. You should also dead lift 30 pounds so you can pick up a child, especially since muscle strength tends to decline with age.<\/p>\n

Tailoring Your Training<\/h2>\n

If you want to be able to take your dog for a nice, long walk \u2014 aim to hit 10,000 steps a day now. If you want to be able to play on the floor with your grandchildren, you should practice getting off the floor using only one arm for support. Halfpoint \u2013 stock.adobe.com<\/span>
\nIf you\u2019d like to still be able to travel internationally, try lifting a 20-pound suitcase and climbing 30 stairs without taking a breather. Big on cooking or swimming? Carry two heavy bags of groceries up several flights of stairs and practice getting out of a pool without a ladder. Everyone\u2019s list is bound to be different \u2014 the key is to focus on what you value most and train accordingly.<\/p>\n

Personalizing Your Decathlon<\/h2>\n

Bill Casey (right) and his twin brother Jack on their 100th birthday. McCarthy Stone \/ SWNS<\/span>
\nFor his part, Attia revealed that some of the items on his personal list include driving a race car, shooting a bow and arrow, playing with children, standing up on his own, and being able to walk with ease \u2014 including on uneven surfaces. He highlighted that some of these activities are easy to take for granted now \u2014 but, without training, there may come a time when they become incredibly difficult, if not outright impossible.<\/p>\n

The Importance of Comprehensive Training<\/h2>\n

And if you think dancing and sex don\u2019t count \u2014 you would be wrong. \u201cTo be able to dance is actually a very complicated physical and cognitive task as you age,\u201d Attia said. While everyone\u2019s training will differ depending on their personal goals, Attia believes that \u2014 for most people \u2014 it will include a mix of aerobics, strength training, balancing exercises and cardio.<\/p>\n

Holistic Approach to Longevity<\/h2>\n

Outside of fitness, some of the other areas he recommends focusing on include maintaining a healthy diet, getting enough sleep, using prescription drugs and supplements as needed and taking good care of your emotional health.<\/p>\n

Conclusion<\/h2>\n

In conclusion, the centenarian decathlon offers a unique and personalized approach to preparing for old age, focusing on health span rather than just lifespan. By identifying the activities that matter most to you and training for them, you can increase your chances of enjoying your marginal decade to the fullest.<\/p>\n

FAQs<\/h2>\n