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My father was in excellent physical condition all his life, being a farm laborer from the age of 16 to 50s, he stopped smoking and drinking in his 40s he's 99y/o now.
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!
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.
Being able to adapt and adjust workouts as you get older and or experience injuries is extremely important. I was an avid cyclist, runner and lifted 3-4x a week until a car accident. I have torn labrums and meniscus in both hips and knees fractured both wrists and have had concussions which have eliminated cycling and running. My VO2 max was great. I still lift but I am careful to not overload my joints, I skate and play ice hockey, which is anerobic, I also walk daily. I'm very lean and am careful about my diet. I truly believe that if you keep moving you will feel better, think clearer and avoid chronic illnesses related to a sedentary life. I enjoy the info on this channel, it offers new ideas and options to maintain your health at all stages of life.
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.
When I was still an active firefighter a fitness specialist talked to us. The one take away was…..as you age it is more important to keep exercising than when you’re young. Now at 64, I go to the gym three days a week and walk three days a week. I feel strong and also I take zero medications
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.
Great point. These people who say this stuff are in their 40s. I looked/felt my best in my 40s. I exercise much more now in my 60s and eat much healthier and less, but it’s much harder to look thin and feel good .
I fell off the cliff at 50, it was one injury after another. A lifetime of abusive athletics caught up to me. 9 years later my ambition is pain free walking
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.
A lot of times very low stress will carry the day. They might have found a way to remove almost all stress from their lives & maybe they slept 8-9 hrs per night. Who knows. It’s hard to gauge without knowing them ☺️
You play the hand you're dealt, and you live life looking forwards into uncertainty. Fit people die young and unfit people die really really old every day, but you should be looking at the centre of the bell curve to inform your decision making rather than looking at the outliers.
she would have lived to 110-120 or longer if she did those things. Genetics tell you how long you have. Your actions dictate whether or not you reach that point.
@@zakazan8561Genetics are vastly underrated on YT because so many videos want to sell you something as if it's the key to good health. I remember the 70's and 80's in school when they didn't sugar coat talk of genetics.
How do you explain my condition. I am 86 yrs old male single, I do not have a muscle mass, per your description. I do not go to the gym, I do not do the exercise you mentioned. I put more emphasis in socializing, brain stimulation and life enjoyment as priority. My exercise is social dancing, I still dance 4 to 5 times a week, 2 to 3 hrs. I dance quickstep, Viennese waltz, foxtrot, tango , slow waltz, rumba, cha cha, samba, salsa, bachata, west coast swing, hustle, Argentine tango etc. Dancing all of these stimulate my brain, give me some sort of exercise, most important of all I socialize and enjoy life. I dance with women in their 20’s, 30’s 40’s most of the time. I have reach the age of 86 yrs, contrary to what is stated in this article.
You are actually the rule, not the exception, I think. These guys have their pet theories and they would surely say you would be doing even better if you had lived the last 86 years doing all kinds of particular exercises. But whatever you did, it worked. And the other fit and healthy elderly people I know are actually very similar to you in their approach.
The Viennese waltz is a very demanding dance, the repetitive dipping requires a lot of leg strength and control. The major ballroom dance organization is called the World DanceSport Federation with 'sport' in the name for a very good reason.
@@thomasrandell Thanks. I posted this comment becuse all of these so called longevity expert ,except for a few in UA-cam neglected or have no idea what ballroom dancing does to longevity. One expert say all should lift weghts to acquire muscle mass. Mirko Gozzoli is slim and trim and all the people attending his camp are all in great shape much better shape than any these longevity expert.
Lol. This is about statistics...not necessary truths. Please tell me you understand statistics and chance(s) better than you are pretending to here. PLUS...you sound incredibly active which is the ultimate point here.
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!
Holy cow, I'm feeling pretty good about myself right now! I just started my 57th year weight training, I ride a bike 2,400 - 3,000 kms per year and other physical activities. I don't see anyone at 72 with the muscle mass I've been able to hang on to because I've kept up training.
I pushed heavy iron for about 30 years. Move away from free weights and machines. Overcoming Isometrics, Kettle Bell Swings, and Animal/Primal Flow. I feel great and look good.
I would like to see some better advice for people who are 60 and over. Some actual exercises that would help improve your strength and cardiovascular fitness. I’ve had a hip replacement and a hip reconstruction on the other side and I can tell you I would never be able to run and reach that VO to max at any point. So what am I to do?
Deadlift or farmer carry, dead hang, wall sit or isometric 99 degrees squat and running. Basically grip strength, leg strength, good cardiovascular health/fitness and mobility. That's what I got from the video. But yeah, the title is a little clickbaity
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.
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.
I agree with you , my mother never smoked or drank alcohol but died of cancer at age 44. When it’s your time there’s nothing you can do about it. Hope you’re well and hope your knees get better.
Cycling heals your knees. My wife is 56 and had major knee issues 2 years ago. She started with one of those sets of pedals that you can sit on the couch and use. Now her knees are way better and she's cycling to work and back. Her knee brace is collecting dust.
I've been doing the 3-5 sets of 3-5 reps of 3-5 exercises routine you recommended and it's been going great, I'm now consistently working out every day, thank you for that. He mentioned grip strength. Do you have any exercises to suggest to improve that?
Grip strength is just a metric, like everything he has mentioned, they are just tests, that if you practice them you will improve, including improvements in Vo2max, which is somewhat confusing. I really don't believe that centenarians at any point in their lives have been able to perform these physical tests. I do not deny that they give you a perspective of the level of health, but you should not seek to improve those specific tests.
@@JDEG100 Dr. Attia’s point is that improvements in these tests indicate lower risk of ACL and therefore greater longevity. He specifically recommends training with these exercises as a way to increase overall strength, not just in this video but on his own and others’ podcasts.
It is also unique in the amount of injuries inflicted on folks 40+. It's very good to have some parts of your workout in high intensity, but running sprints in an activity which has a huge impact on your body. And there is no way to 'make it right' (warm up etc). It's just an activity with a really high risk of hurting yourself
Can you please provide guidelines for important exercises as well as where a 78 man should perform in those guidelines?Thanks! I am a USMC Combat Vet and trying hard to get in excellent health! Thanks!
Farmer carries can be dangerous for those who do not have a history of resistance training this can cause disc compression and possible sciatica issues just an opinion
It would be interesting to know how much the benefit of strength is to do with more muscle consuming more sugar and so reducing the likelihood of type-2 diabetes. (I was diagnosed with type-2 diabetes several years ago; now reversed thanks to Roy Taylor - though eating healthy rather than using meal replacements).
@@RespireOfficialas far as I'm aware there's a direct correlation between muscle mass, weight training and blood sugar management, in other words the more muscle the better the blood sugar control. Obviously it has it's limits but having more muscle definitely helps.
Great video, but can it be explained or measured if you have for example, "none service related " advanced arthritis at the knees, damage meniscus stuff like that? Is not only over weight or laziness but other physical problems which stop alot of older people from been physically active.
Farmer carrying 1/2 your body weight is ridiculously difficult for 2 mins. Im 43 in 3 months strength train 5 days a week. I weigh 210 lbs can bench 315 lbs & Im not gonna be able to carry 105 lb dumbells in each hand for 2 straight mins. No way. Thats not happening. Smh 🤦♂️
@@633ohioc : I've been training farmers carry for 2 months now, I weigh 85 kg and i´m 66 Years old and hold 32 kg in each hand. 1 minute and 10 seconds are now possible, so a long way to go until 2 minutes, or I have to reduce weight drastically, but then you generally become weaker. So not even 0.5% of the population can carry their body weight for 2 minutes, in fact much less...my opinion from my experience so far!
I am 67 and after 20 min on exercise bike, 15 min of mobility work. I do Farmer Carries for 1 minute 45 sec supersets with neutral grip chins. On the carry, there is a slight incline on about 40% of the walk. At this point (at 180 lbs ) 45 lbs in each hand seems possible, achey hips and back permitting. I can say with a few shoulder issues, and aging hips and back, it compensates for an inability to do many pressing exercises and dead lifts.
@@JayJay-q5c If you weigh 180 lbs hes saying you should carry 90 lb dumbells in each hand for 2 mins straight. 1/2 your body weight. Thats not happening.
It bothers me that all these exercises involving moving weights against gravity or moving the body again against gravity end up working the muscles but that's it. Ideally, I'd like to see exercises that showed visible results regarding things like building a structure or cleaning a house or maintaining a yard ... something that needs to get done as a part of our everyday lives. For example, at nearly 76 yo, I work part time delivering books to libraries. It involves driving a box truck and loading and unloading 60-80 plastic bins of books each weighing 20-50 lbs. We slide them into stacks of four on the truck and place them on counter tops in libraries. It's not a vigorous workout, but it shows visible, tangible results and produces a worthwhile service. It is, in a word, satisfying. But, it isn't enough. I need to lift weights as well. Thanks for your video.
I am 68yrs old 5'11",162lbs.I dead hang 5times/wk between 2.25 and 2.45 minutes straight with no rest each time.I did a 31 mile bike ride yesterday and I wt train 3-4 times/wk.I take no meds....My back is in amazing shape from that dead hang..How am I doing?
Shouldn't be telling people to farmers walk their bodyweight for 2 minutes. That's so far outside what the average person can do that they will just give up. I bet 75% chance Dr. Attia and Huberman would fail that test.
You know, it’s called progressive overload. Start at what you can safely do and increase load and time as you improve. And 100% chance Peter walks the talk. He can hit those metrics.
I did this for several months after I first heard him mention it. And I didn’t even do bodyweight. I did about 10 pounds under. I could go maybe a minute 20. And that’s after several months of doing it weekly.
Do a 70 yard sprint at 80 percent max effort; immediately do a set of pushups until uncomfortable, 15 jumping jacks. 70 Yard sprint again. Pushups and jumping jacks again. Rest 3 minutes and repeat. Do this 5 times twice a week. You will live to 87, at least.
@@lt7378 he was thin, but he had a little belly from eating a bowl of ice cream after dinner. He would take off on an old fashion pedal bike and ride for 25 miles at a time in his 70’s.
The only one that seems a bit suspicious or an outlier in this is the body weight farmers carry for 2 minutes. For a 200lb man, that's two 100lb dumbbells for 2 minutes. As a lover of farmer''s carries, that's some seriously heavy ass shit. That's powerlifter strength. For those of you that do farmer's what do you think?
These gentlemen are fine individuals and mean well, however genetics are a bigger factor then everyone in the health and fitness industry wants you know. My father, very active, didn't smoke or drink, Mediterranean diet, died at 59. My mother, never excersise, smoked for some years (did stop) and is still going at 96.
In life you can only play the hand you're dealt, but it's good to actually look at the hand. You're not getting out alive. My advice, live with the best body you can build, enjoy vices in moderation and create a family. Don't live to be the healthiest guy in the retirement home.
Age 57 can dead hang for 2 minutes if regularly working out. Drops off fast if I get off the schedule. Working a FT job is my greatest obstacle to fitness.
Maybe your father would have died 10 years earlier than he did if he wasn't so fit! All the studies indicate movement/exercise is the best for you, you can't get around it.
I'm 225 lbs and 50 years old. I can max out 420 lbs deadlift and can do 315 x10, but cannot farmers carry 110 lbs in each hand for 2 minutes. I've done 75 lbs and only for 1 min
The most frustrating thing about listening to Attia is that he skirts around the most important single factor which is mitochondrial mass/efficiency. He talks about muscle mass (lumping all muscle fiber types together), cardio fitness, strength, VO2max, etc. But the key is triggering mitochondrial biogenesis, VO2Max being a measure of mitochondrial mass, and training type IIa muscle fibers (high mitochondrial density). Mitochondria are up to 40% of cardiac tissue. Focusing on mitochondrial training with hill repeat cycling alternating with extreme calisthenics, I can do 65 pull ups in one set at age 61. Probably only 0.1% of Olympic athletes in their prime can do that.
Another topic. I'd like to know more about reducing visceral fat. There's not a lot I can find other than if you lose weight you'll lose visceral fat as part of it. For health it looks like visceral fat may be important as a cause of inflammation and metabolic syndrome (or not).
You probably know that already but anyway: There've been studies for decades now that show that visceral fat is harmful. So this is not an open question anymore. Now is the risk high? Obesity is one of the leading causes of death and visceral fat is the bigger threat compared to subcutaneous fat. So yes, a beer belly is a large health risk. Whether you can target visceral fat specifically is another topic which isn't as well established. Seems like if you reduce alcohol intake to almost zero and eat reasonably healthy all you can do is lose fat.
I always look at the Japanese and try to adopt some of their habits. They have the longest life expectancy in the world, for women it's 87.14 years. There are about 100,000 centenarians and a far greater number of people in their 90's, a high % of their population compared to the US and other countries. Japanese are keenly aware of their longevity and attribute it to 1 thing only- hara hachi bun- eat to 80% full, a form of calorie restriction. Their diet is also low in saturated fat which elevates LDL cholesterol, LDL cholesterol and ApoB, the last being the cause of heart disease. Strength training is valuable to counter muscle loss, cardio respiratory exercise is also beneficial. But more important for longevity are diet and the right culture of eating. And also, not being sedentary. Getting up frequently and moving. A NASA doctor who was responsible for the health of the astronauts wrote 2 books in the early 2000's. She was the first to identify being sedentary as a risk factor for death. She recommended getting up every 20 minutes and engaging in the small movements of daily life like reaching for something on a shelf and bending over to pick something up. She didn't think that strenuous exercise was important for health.
I’m sure fitness contributes to quality of life in old age. And I can believe that it translates into lower all cause mortality at any age. But what is the science linking all cause mortality to actual longevity? This is the leap I can’t quite follow. As far as I know all of the 50 or so oldest people in the world are women, and I doubt very much most were in the top 10% of any physical metric when they were younger. To say that fitness will help you achieve your genetic potential is one thing. To say it will help you live longer than those little old ladies who live past 115 is quite another.
Grip strength is built by doing heavy chins, rows, shrugs, deads, so it is a proxy for overall pulling strength. If you are strong on pulls, then you have a strong back and core (likely), then they are using parallel squat to asses core stabilization anyway -- if you can't squat then you have weak legs and erectors/abs. By using a timed dead hang they are assessing both your grip strength and your overall fitness, since being overweight will make it much harder.
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Would like more info about these tests for a 68yr old male as myself. I know I can hang for 30 secs and I just sat in a 90 degree squat for 2mins. My weakness may be cardio since I only walk once per day and bike occasionally. Right now I'm craving a chocolate chip cookie. Arrest me!
For a while there I feared the angel of death was creeping up on me, but then I realized it was just the chillingly weird background music. Please don't do that. Also, what are the 5 exercises referred to in the title of the video? I can't find any mention of these?
Dangers of smoking are hugely exaggerated. Doesn’t mean they’re not real only overstated. Non-smokers with insufficient exposure to sunlight die younger than smokers. I smoked for 35 years and now at 64 have VO2 score in ‘elite’ percentile.
I think that number is the elite number. And based on a 40 yr old. I consider myself fairly fit. I do farmers carry’s and hangs. Those numbers are pretty high imo.
Ski and snowboard. The body is going through several “good” stresses: weight bearing, jumping on the mountain (anaerobic), racing (aerobic). Elevation also increases the oxygen capacity. Cold to warm, warm to cold - sort of like cold plunge. Basically look at skiers in their 80’s still active…laughing it up, smiling.
I really respect Peter Attia but he does know correlation is not causation, and these fitness metrics may just be the signs - rather than the cause - of extended lifespan. I seriously doubt grip strength is the cause of health - but you have good grip strength if you are lifting weights, working on the house regularly, and such. All of these longevity experts have moved into clickbait territory
Tricky question: Doesn't training specifically for improvement in these metrics partially corrupt their longevity-prediction value? My thinking is that their historical predictive value probably stems from the fact that they are good indicators of general physical condition, but if you specifically train to improve those measured metrics, then your future superior performance in those measures is going to partly be a function of general physical condition and partly it's going to be a direct response that that specific training stimulus. Kind of like the training equivalent of a Hawthorne effect (i.e., measurement changes behaviour, which changes measurement).
Has Attila/Huberman ever commented or know about Finnish exercise study of the year 2023? It was done on twins and basically the result was that longevity is pretty much hard coded in the genes. Exercise did not affect lifespan and people who exercised the most, also aged biologically fastest , even faster than sedentary people.
everything good until utterly arbitrary standards like at least deadlifting BW for 10 reps, dead hang for a minute. why is deadlift, or any particular exercise even a thing within this context? this is not science, this is bro science at its best.
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My father was in excellent physical condition all his life, being a farm laborer from the age of 16 to 50s, he stopped smoking and drinking in his 40s he's 99y/o now.
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!
Great advice. Fitness and a healthy diet is king as is being happy. But find your own happiness. Don’t look to others to make you happy.
Yes! Listen to your body. And eat healthy. It's pretty simple.
Pilates is awesome
Every cigarette you smoke takes 6 minutes off your life and gives it to Keith Richards
😂
My dad's literally laugh at this smoking cigarette 🚬 at 62 while his friend younger than him died at 60 without smoking cigarette.
Lies
Keith will outlive us all. He'll live to 120.
No. The original line was "If you smoke God will take away five years of your life and give to the Keith Richards".
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.
That's great!
For those that don’t know, a ‘mole’ is a mile with holes in it.
We’ll said 😂😂
@@ozziejim8472 😆 love it
@@c.johnson1691 awesome man 72 and do similar! Keep up your great habits!
Being able to adapt and adjust workouts as you get older and or experience injuries is extremely important. I was an avid cyclist, runner and lifted 3-4x a week until a car accident. I have torn labrums and meniscus in both hips and knees fractured both wrists and have had concussions which have eliminated cycling and running. My VO2 max was great. I still lift but I am careful to not overload my joints, I skate and play ice hockey, which is anerobic, I also walk daily. I'm very lean and am careful about my diet. I truly believe that if you keep moving you will feel better, think clearer and avoid chronic illnesses related to a sedentary life. I enjoy the info on this channel, it offers new ideas and options to maintain your health at all stages of life.
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.
Congratuations. Sorry, I don't have time to read your personal history.
Rotate between - Brisk walks, sprints, swimming, squash, indoor badminton, biking, skipping, kegels, deep stretching, hot yoga, dance, Tai chi, squats, push-ups, glute bridge, burpees, stair stepping, calisthenics, light & heavy weights, resistance training, sauna, steam, lymphatic drainage massages, deep breathing, meditation, cold & hot showers, fasting, feeding.
When I was still an active firefighter a fitness specialist talked to us. The one take away was…..as you age it is more important to keep exercising than when you’re young. Now at 64, I go to the gym three days a week and walk three days a week. I feel strong and also I take zero medications
I’m 70 years old and my husband and I ice climb and rock climb 🧗🏻 Boom !!!
Grip strength! Serious kudos to you and your husband 🙌
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.
Great point. These people who say this stuff are in their 40s. I looked/felt my best in my 40s. I exercise much more now in my 60s and eat much healthier and less, but it’s much harder to look thin and feel good .
Exactly. This video is garbage in the sense they think normal people are going to do what they do.
“…strengthens without causing injury.”: Ballistics and grinds with levers - kettlebell, mace and heavy club.
@@lt7378Diet is very important..
I fell off the cliff at 50, it was one injury after another. A lifetime of abusive athletics caught up to me. 9 years later my ambition is pain free walking
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.
The keep on moving and being busy is very important.
A lot of times very low stress will carry the day. They might have found a way to remove almost all stress from their lives & maybe they slept 8-9 hrs per night. Who knows. It’s hard to gauge without knowing them ☺️
Depends on what they were doing in the shed
Not eating processed food, and staying active goes a long way
They had lots of healthy food from their garden, and the exercise in the garden... It's probably a big factor!!!
My grandmother lived to 101, never developed dementia or memory loss, hardly exercised other than an occasional walk.
Genetics!
Genetics certainly play a huge role in longevity as well!
You play the hand you're dealt, and you live life looking forwards into uncertainty. Fit people die young and unfit people die really really old every day, but you should be looking at the centre of the bell curve to inform your decision making rather than looking at the outliers.
she would have lived to 110-120 or longer if she did those things. Genetics tell you how long you have. Your actions dictate whether or not you reach that point.
I mean, she couls have had a great diet, so lets not get too hasty with genes now 😅
@@zakazan8561Genetics are vastly underrated on YT because so many videos want to sell you something as if it's the key to good health. I remember the 70's and 80's in school when they didn't sugar coat talk of genetics.
How do you explain my condition. I am 86 yrs old male single, I do not have a muscle mass, per your description. I do not go to the gym, I do not do the exercise you mentioned. I put more emphasis in socializing, brain stimulation and life enjoyment as priority. My exercise is social dancing, I still dance 4 to 5 times a week, 2 to 3 hrs. I dance quickstep, Viennese waltz, foxtrot, tango , slow waltz, rumba, cha cha, samba, salsa, bachata, west coast swing, hustle, Argentine tango etc. Dancing all of these stimulate my brain, give me some sort of exercise, most important of all I socialize and enjoy life. I dance with women in their 20’s, 30’s 40’s most of the time. I have reach the age of 86 yrs, contrary to what is stated in this article.
You are actually the rule, not the exception, I think. These guys have their pet theories and they would surely say you would be doing even better if you had lived the last 86 years doing all kinds of particular exercises. But whatever you did, it worked. And the other fit and healthy elderly people I know are actually very similar to you in their approach.
The Viennese waltz is a very demanding dance, the repetitive dipping requires a lot of leg strength and control. The major ballroom dance organization is called the World DanceSport Federation with 'sport' in the name for a very good reason.
@@thomasrandell Thanks. I posted this comment becuse all of these so called longevity expert ,except for a few in UA-cam neglected or have no idea what ballroom dancing does to longevity. One expert say all should lift weghts to acquire muscle mass. Mirko Gozzoli is slim and trim and all the people attending his camp are all in great shape much better shape than any these longevity expert.
Lol. This is about statistics...not necessary truths. Please tell me you understand statistics and chance(s) better than you are pretending to here. PLUS...you sound incredibly active which is the ultimate point here.
@@trevorjennings3518 No I don’t. I am not well educated. I just live in the present tense
For 40 yo male
1. dead hang for 2 mins
2. Air Squat @ 90* for 2 mins
3. Vo2 max in 75%
4. Farmer carry body weight for 2 mins
Sounds like you are parroting what you heard on other channels
@@jerrythomas4457 No, they discussed this in the last video of their's I just watched.
Attia scored points here for health priorities. Fitness first then worry about marginal gains such as improved supplementation, etc.
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!
Raise your hand if you're moving to a blue zone; otherwise " get busy living or get busy dying."
@@debbiecampbell1326 Do 20 pushups a day lowers heart attack and stroke risk by 65%. From knees or park bench if you need to. Just do em! 🤗🤗🤗🤗
Thank you. I learned a new term today, 'blue zone." Icaria, Greece looks nice.
Blue zones are bullshit
Do what the vid says and what blue zone people do
Don’t argue about supplements until you have your exercise routine in order! BOOM 💥
Agreed
best phrase i've heard in fitness!!!!
Taking good supplements like creatine and d. H e a can make getting your exercise house in order a lot more fun.
Holy cow, I'm feeling pretty good about myself right now! I just started my 57th year weight training, I ride a bike 2,400 - 3,000 kms per year and other physical activities. I don't see anyone at 72 with the muscle mass I've been able to hang on to because I've kept up training.
I pushed heavy iron for about 30 years. Move away from free weights and machines. Overcoming Isometrics, Kettle Bell Swings, and Animal/Primal Flow. I feel great and look good.
I wish they'd do interviews with actual old people to see the muscle mass theory in action
I would like to see some better advice for people who are 60 and over. Some actual exercises that would help improve your strength and cardiovascular fitness. I’ve had a hip replacement and a hip reconstruction on the other side and I can tell you I would never be able to run and reach that VO to max at any point. So what am I to do?
This didn't tell me the Top 5 Exercises to Boost Longevity & Reverse Aging
Yeah
Agreed
I finally clicked off
Weight training
Cardiovascular
Stretching
Isometric
Sex
Just kidding - you are correct. The video didn’t mention it
Deadlift or farmer carry, dead hang, wall sit or isometric 99 degrees squat and running. Basically grip strength, leg strength, good cardiovascular health/fitness and mobility. That's what I got from the video. But yeah, the title is a little clickbaity
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.
@@AndyMorrisArt 40 push-ups a day reduces heart attack and strokes by 95% in men! 20 pushups = 65 % decrease. 123 go! 🤗🤗🤗🤗 u can do it!
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.
Yep. Cancer three times - independent of my age, my physical condition, diet, etc.
@@TeslaRules1856 I hope you are well at the moment. Awful disease that has ravaged my family over the years.
I agree with you , my mother never smoked or drank alcohol but died of cancer at age 44. When it’s your time there’s nothing you can do about it. Hope you’re well and hope your knees get better.
@@handsomejack5787 thank you my friend, I really appreciate that.
Cycling heals your knees. My wife is 56 and had major knee issues 2 years ago. She started with one of those sets of pedals that you can sit on the couch and use. Now her knees are way better and she's cycling to work and back. Her knee brace is collecting dust.
I love how people are mentioning their individual anecdotal accounts that mean absolutely nothing. He’s talking about thousands of people.
it means a lot to them , also good to hear other peoples input , feel free to join in !
You’ll be ok sweetheart
I've been doing the 3-5 sets of 3-5 reps of 3-5 exercises routine you recommended and it's been going great, I'm now consistently working out every day, thank you for that.
He mentioned grip strength. Do you have any exercises to suggest to improve that?
Great to hear! For grip strength, you want to practice dead hangs.
@@RespireOfficial Sweet, thanks, I'll definitely incorporate that in my workouts.
Grip strength is just a metric, like everything he has mentioned, they are just tests, that if you practice them you will improve, including improvements in Vo2max, which is somewhat confusing. I really don't believe that centenarians at any point in their lives have been able to perform these physical tests.
I do not deny that they give you a perspective of the level of health, but you should not seek to improve those specific tests.
@@JDEG100 Dr. Attia’s point is that improvements in these tests indicate lower risk of ACL and therefore greater longevity. He specifically recommends training with these exercises as a way to increase overall strength, not just in this video but on his own and others’ podcasts.
@@RespireOfficial Thanks for answering.
I know, it's hes point of view.
If you can sprint faster than most people, you also very likely are healthier and life longer than most people.
Sprinting is truly unique.
It is also unique in the amount of injuries inflicted on folks 40+. It's very good to have some parts of your workout in high intensity, but running sprints in an activity which has a huge impact on your body. And there is no way to 'make it right' (warm up etc). It's just an activity with a really high risk of hurting yourself
Can you please provide guidelines for important exercises as well as where a 78 man should perform in those guidelines?Thanks! I am a USMC Combat Vet and trying hard to get in excellent health! Thanks!
God dang, Devil!!!!
You keep going hard and set the example for everyone.
0311🤘
SFMF
Good points by Dr. Attia.
Farmer carries can be dangerous for those who do not have a history of resistance training this can cause disc compression and possible sciatica issues just an opinion
Thanks guys...
It would be interesting to know how much the benefit of strength is to do with more muscle consuming more sugar and so reducing the likelihood of type-2 diabetes. (I was diagnosed with type-2 diabetes several years ago; now reversed thanks to Roy Taylor - though eating healthy rather than using meal replacements).
That's a great point! The link between muscle strength, sugar consumption, and type-2 diabetes is definitely worth exploring further.
@@RespireOfficialas far as I'm aware there's a direct correlation between muscle mass, weight training and blood sugar management, in other words the more muscle the better the blood sugar control. Obviously it has it's limits but having more muscle definitely helps.
Great video, but can it be explained or measured if you have for example, "none service related " advanced arthritis at the knees, damage meniscus stuff like that?
Is not only over weight or laziness but other physical problems which stop alot of older people from been physically active.
how about pool therapy, swimming?
Farmer carrying 1/2 your body weight is ridiculously difficult for 2 mins. Im 43 in 3 months strength train 5 days a week. I weigh 210 lbs can bench 315 lbs & Im not gonna be able to carry 105 lb dumbells in each hand for 2 straight mins. No way. Thats not happening. Smh 🤦♂️
So true. Not many really fit people can do this. I like Attia but at times he talks shit.
Thanks for sharing Nancy 😂
@@633ohioc : I've been training farmers carry for 2 months now, I weigh 85 kg and i´m 66 Years old and hold 32 kg in each hand. 1 minute and 10 seconds are now possible, so a long way to go until 2 minutes, or I have to reduce weight drastically, but then you generally become weaker. So not even 0.5% of the population can carry their body weight for 2 minutes, in fact much less...my opinion from my experience so far!
I am 67 and after 20 min on exercise bike, 15 min of mobility work. I do Farmer Carries for 1 minute 45 sec supersets with neutral grip chins. On the carry, there is a slight incline on about 40% of the walk. At this point (at 180 lbs ) 45 lbs in each hand seems possible, achey hips and back permitting.
I can say with a few shoulder issues, and aging hips and back, it compensates for an inability to do many pressing exercises and dead lifts.
@@JayJay-q5c If you weigh 180 lbs hes saying you should carry 90 lb dumbells in each hand for 2 mins straight. 1/2 your body weight. Thats not happening.
It bothers me that all these exercises involving moving weights against gravity or moving the body again against gravity end up working the muscles but that's it. Ideally, I'd like to see exercises that showed visible results regarding things like building a structure or cleaning a house or maintaining a yard ... something that needs to get done as a part of our everyday lives. For example, at nearly 76 yo, I work part time delivering books to libraries. It involves driving a box truck and loading and unloading 60-80 plastic bins of books each weighing 20-50 lbs. We slide them into stacks of four on the truck and place them on counter tops in libraries. It's not a vigorous workout, but it shows visible, tangible results and produces a worthwhile service. It is, in a word, satisfying. But, it isn't enough. I need to lift weights as well. Thanks for your video.
I guess this wasn't really aimed at the 60 year olds who have never exercised but now have the time to do so.
Which are the 5 exercises?
His book is pretty great!
Any really good vigorous resistant exercise is good for you in short bursts of workouts and not cardio or long drawn out ones.
Just do it.
thx
I am 68yrs old 5'11",162lbs.I dead hang 5times/wk between 2.25 and 2.45 minutes straight with no rest each time.I did a 31 mile bike ride yesterday and I wt train 3-4 times/wk.I take no meds....My back is in amazing shape from that dead hang..How am I doing?
Shouldn't be telling people to farmers walk their bodyweight for 2 minutes. That's so far outside what the average person can do that they will just give up. I bet 75% chance Dr. Attia and Huberman would fail that test.
I agree. This is such an elite aspiration and well beyond what an average person needs for being reasonably fit.
You know, it’s called progressive overload. Start at what you can safely do and increase load and time as you improve. And 100% chance Peter walks the talk. He can hit those metrics.
Don’t worry only 1% of population is listening lol
Huberman is a beast.
I did this for several months after I first heard him mention it. And I didn’t even do bodyweight. I did about 10 pounds under. I could go maybe a minute 20. And that’s after several months of doing it weekly.
Cool..Thank you. 🎉
Thank you too!
Ok, what were the exercises to do?
The wall sits are easy. A two minute dead hang is extremely tough.
Im the opposite. Wall sits for two minutes Is crazy too me. Hanging i find easier
Do a 70 yard sprint at 80 percent max effort; immediately do a set of pushups until uncomfortable, 15 jumping jacks. 70 Yard sprint again. Pushups and jumping jacks again. Rest 3 minutes and repeat. Do this 5 times twice a week. You will live to 87, at least.
Why do this?
Title was great, I admire both the participants, content was close to zero. Just answer the question you addrsss I. The title to get a like
What are good VO2max exercises if you’ve had a total hip replacement and running is out of the question?
Carrying your body weight for two minutes is insanely difficult to achieve.
I don’t know just how many people can even come close to that
I think it would be more accurate to say that you wont live any longer by these but your quality of life will be higher at whatever age you die.
Cool. Thank you.
My dad smoked cigars for 60 years, and ate bacon and eggs almost every morning. Lived until 92
The exception, could have live 100 Plus eating healthy and not smoking
Read up on bell curves 😊
@@ramonocasio8413xkctly what I was going to say
Was he thin and fairly active?
@@lt7378 he was thin, but he had a little belly from eating a bowl of ice cream after dinner. He would take off on an old fashion pedal bike and ride for 25 miles at a time in his 70’s.
Good 1
im a gym rat and i look amazing yet i cant even hang for a minute, lol im gonna die
Yes, you are. You should be doing another set instead of posting. 😝😝😝
I'm just kidding. You do your thing.
Let me guess: your cardio sucks, too?
@@x-techgaming yep
I’m 51 female and can easily hang two minutes and I go to gym only few times a week. More is not better, better is better.
@@Cass-gi4kk
This! 👏
Cardio + Resistance + Regular Physicals - (Alcohol, Smoking, Drugs) = Success
My free advice,no joking:pick your parents wisely and follow experts like Peter and Andy.
The only one that seems a bit suspicious or an outlier in this is the body weight farmers carry for 2 minutes. For a 200lb man, that's two 100lb dumbbells for 2 minutes. As a lover of farmer''s carries, that's some seriously heavy ass shit. That's powerlifter strength. For those of you that do farmer's what do you think?
These gentlemen are fine individuals and mean well, however genetics are a bigger factor then everyone in the health and fitness industry wants you know. My father, very active, didn't smoke or drink, Mediterranean diet, died at 59. My mother, never excersise, smoked for some years (did stop) and is still going at 96.
In life you can only play the hand you are dealt.
Exactly!
In life you can only play the hand you're dealt, but it's good to actually look at the hand. You're not getting out alive. My advice, live with the best body you can build, enjoy vices in moderation and create a family.
Don't live to be the healthiest guy in the retirement home.
Age 57 can dead hang for 2 minutes if regularly working out. Drops off fast if I get off the schedule. Working a FT job is my greatest obstacle to fitness.
Maybe your father would have died 10 years earlier than he did if he wasn't so fit! All the studies indicate movement/exercise is the best for you, you can't get around it.
I'm 225 lbs and 50 years old. I can max out 420 lbs deadlift and can do 315 x10, but cannot farmers carry 110 lbs in each hand for 2 minutes. I've done 75 lbs and only for 1 min
Big whoop two people in great shape who say exercise...gee thanks. Ever think the low muscle mass people have reasons for not having muscle mass.
Is there reasons for not gaining more?
@@Lloydy1234321 Yes
How it comes that the best educated people on the planet don't get the difference between correlation and causation?
The most frustrating thing about listening to Attia is that he skirts around the most important single factor which is mitochondrial mass/efficiency. He talks about muscle mass (lumping all muscle fiber types together), cardio fitness, strength, VO2max, etc. But the key is triggering mitochondrial biogenesis, VO2Max being a measure of mitochondrial mass, and training type IIa muscle fibers (high mitochondrial density). Mitochondria are up to 40% of cardiac tissue. Focusing on mitochondrial training with hill repeat cycling alternating with extreme calisthenics, I can do 65 pull ups in one set at age 61. Probably only 0.1% of Olympic athletes in their prime can do that.
Did they mention cause vs correlation?
Another topic. I'd like to know more about reducing visceral fat. There's not a lot I can find other than if you lose weight you'll lose visceral fat as part of it. For health it looks like visceral fat may be important as a cause of inflammation and metabolic syndrome (or not).
Understanding the link between visceral fat and health is crucial. I'll definitely consider making a video to delve deeper into this topic.
What about 50.
You probably know that already but anyway:
There've been studies for decades now that show that visceral fat is harmful. So this is not an open question anymore. Now is the risk high? Obesity is one of the leading causes of death and visceral fat is the bigger threat compared to subcutaneous fat. So yes, a beer belly is a large health risk.
Whether you can target visceral fat specifically is another topic which isn't as well established. Seems like if you reduce alcohol intake to almost zero and eat reasonably healthy all you can do is lose fat.
I always look at the Japanese and try to adopt some of their habits. They have the longest life expectancy in the world, for women it's 87.14 years. There are about 100,000 centenarians and a far greater number of people in their 90's, a high % of their population compared to the US and other countries. Japanese are keenly aware of their longevity and attribute it to 1 thing only- hara hachi bun- eat to 80% full, a form of calorie restriction. Their diet is also low in saturated fat which elevates LDL cholesterol, LDL cholesterol and ApoB, the last being the cause of heart disease. Strength training is valuable to counter muscle loss, cardio respiratory exercise is also beneficial. But more important for longevity are diet and the right culture of eating. And also, not being sedentary. Getting up frequently and moving. A NASA doctor who was responsible for the health of the astronauts wrote 2 books in the early 2000's. She was the first to identify being sedentary as a risk factor for death. She recommended getting up every 20 minutes and engaging in the small movements of daily life like reaching for something on a shelf and bending over to pick something up. She didn't think that strenuous exercise was important for health.
I’m sure fitness contributes to quality of life in old age. And I can believe that it translates into lower all cause mortality at any age. But what is the science linking all cause mortality to actual longevity? This is the leap I can’t quite follow. As far as I know all of the 50 or so oldest people in the world are women, and I doubt very much most were in the top 10% of any physical metric when they were younger. To say that fitness will help you achieve your genetic potential is one thing. To say it will help you live longer than those little old ladies who live past 115 is quite another.
But why grip strenght and 90degc squat? Why not bench press and regular low bar squat and deadlift?
Strong tendons probably as a fondation of strenht.
It is easier to pump muscle but also easier to injury
Grip strength is built by doing heavy chins, rows, shrugs, deads, so it is a proxy for overall pulling strength. If you are strong on pulls, then you have a strong back and core (likely), then they are using parallel squat to asses core stabilization anyway -- if you can't squat then you have weak legs and erectors/abs. By using a timed dead hang they are assessing both your grip strength and your overall fitness, since being overweight will make it much harder.
Because it’s bullshit
If you are in shape you live longer arbitrarily testing silly little movements don’t mean shit
I never heard a centenarian talk about going g to the gym or jogging.
I train my grip hard. And walking for two minutes with 95 pounds in each hand is pretty near impossible for me.
Where can I find the benchmark metrics for a 60-65-year-old male, please?
Where is the total list?
So much on the internet about being fit after 40 - as if 40 is old! It's not! I'm 69 - I'd love to 40 again! even 50.
So it’s not exercise that make you live longer but how do they measure it😮
The comments about muscle mass need qualification; hormone abuse generally shortens life
The background music is distracting.
Comment what person, concept, or topic you’d like to see a video about next. If we choose your idea, we'll let you know and send you your choice of RESPIRE merch!
♥
Would like more info about these tests for a 68yr old male as myself. I know I can hang for 30 secs and I just sat in a 90 degree squat for 2mins. My weakness may be cardio since I only walk once per day and bike occasionally. Right now I'm craving a chocolate chip cookie. Arrest me!
The best workout for people 65 and over.
For a while there I feared the angel of death was creeping up on me, but then I realized it was just the chillingly weird background music. Please don't do that. Also, what are the 5 exercises referred to in the title of the video? I can't find any mention of these?
Dangers of smoking are hugely exaggerated. Doesn’t mean they’re not real only overstated. Non-smokers with insufficient exposure to sunlight die younger than smokers. I smoked for 35 years and now at 64 have VO2 score in ‘elite’ percentile.
So, what are thee top 5 exercises?? Answer was not given!
1. Dead hang
2. Squat hold
3. Wall sit
4. Leg extension
5. Farmer’s carry
Would it be asking too much to have you list the 5 exercises?
I cant farmers walk my body weight for 2 minutes solid. It doesn’t sound a long time until you’re doing it.
I think that number is the elite number. And based on a 40 yr old. I consider myself fairly fit. I do farmers carry’s and hangs. Those numbers are pretty high imo.
Behold, two guys who can read studies
Just go to the US Army Infantry Bootcamp again and again every 5 years, you'll live to 120 years.
what if your 65 and you broke both legs both femurs crushed knees , i still work out but cant run , do the bike
Ski and snowboard. The body is going through several “good” stresses: weight bearing, jumping on the mountain (anaerobic), racing (aerobic). Elevation also increases the oxygen capacity. Cold to warm, warm to cold - sort of like cold plunge. Basically look at skiers in their 80’s still active…laughing it up, smiling.
I really respect Peter Attia but he does know correlation is not causation, and these fitness metrics may just be the signs - rather than the cause - of extended lifespan. I seriously doubt grip strength is the cause of health - but you have good grip strength if you are lifting weights, working on the house regularly, and such. All of these longevity experts have moved into clickbait territory
Tricky question: Doesn't training specifically for improvement in these metrics partially corrupt their longevity-prediction value?
My thinking is that their historical predictive value probably stems from the fact that they are good indicators of general physical condition, but if you specifically train to improve those measured metrics, then your future superior performance in those measures is going to partly be a function of general physical condition and partly it's going to be a direct response that that specific training stimulus. Kind of like the training equivalent of a Hawthorne effect (i.e., measurement changes behaviour, which changes measurement).
Sounds logical ish
Click bait
So if your a man that weighs 170lbs. You should be able to farmer carry an 85lb kettle ball in each hand for 2 minutes??
Sounds very excessive to me. You could easily pull traps or neck muscle and put HUGE strain on your back doing this.
Has Attila/Huberman ever commented or know about Finnish exercise study of the year 2023? It was done on twins and basically the result was that longevity is pretty much hard coded in the genes. Exercise did not affect lifespan and people who exercised the most, also aged biologically fastest , even faster than sedentary people.
Wonder how monks live well in to their old age without any of these..
They probably smoke too
So do natural body builders live longer?
What does hanging on a bar have to do with anything lol
Can you give times and wights for 70-year-old females?
It would have good to list the 5 exercises……..
its actually like this....try to keep up with a farmer.
Running across a busy freeway will likely shorten your longevity.
Too much blah blah blah…summarize first and then go into details of each.
everything good until utterly arbitrary standards like at least deadlifting BW for 10 reps, dead hang for a minute. why is deadlift, or any particular exercise even a thing within this context? this is not science, this is bro science at its best.