In this episode, we discuss: 0:00:39 - Key points about starting exercise as an older adult 0:04:02 - Why it’s never too late to begin exercising and incorporating the four pillars of exercise 0:08:59 - The gradual, then sharp, decline in muscle mass and activity level that occur with age 0:14:44 - The decline of VO2 max that occurs with age 0:17:43 - Starting a training program: exercise variability, movement quality, realistic goals, and more 0:25:16 - Improving aerobic capacity: the malleability of the system, the importance of consistency, and setting long-term fitness goals 0:31:33 - Starting cardio training: base building, starting with low volume, and zone 2 training 0:38:17 - The critical role of VO2 max in longevity 0:48:04 - How to introduce VO2 max training to older or deconditioned individuals 0:57:02 - Options for performing zone 2 and VO2 max training 1:00:49 - The ability to make gains in strength and muscle mass as we age 1:05:21 - How to implement strength training for older individuals 1:12:40 - Advice for avoiding injury when strength training 1:17:45 - Risk of falls: the devastating consequences and the factors that increase fall risk 1:27:00 - Mitigating fall risk: the importance of foot and lower leg strength, ankle mobility, and balance 1:32:23 - Improving bone mineral density through resistance training 1:39:00 - The importance of protein in stimulating muscle protein synthesis, especially in older adults 1:42:41 - Parting advice from Peter
Overall helpful but it also says there will be links to various exercises (toes, calves etc.. ) but did not see them here or in the show notes? Is that only in the exclusive content?
@beniciabowcher-royce7661 it is a hormone your body produces in the adrenals...it helps boost other hormones like Est. and Test. DHEA peaks in youth, then slowly diminishes as you age.
I'm 70 small female. After I found the Drive podcast I starting rucking with a 8 lb. weighted vest ( I know it's not much) but I along with weight resistance training I am stronger. 15 y/o grandson said my arms were looking muscular😁
I’m almost 61 years old and recently started walking daily with a 12 lb weighted vest and today I’m wearing a 16 lb vest on my walk. I also ordered a rucking backpack so will start hiking with a 20 lb weight in the near future. I’m a slim tall woman that was diagnosed with osteoporosis 2 years ago. I’m obviously pretty worried about my bone density so I started HRT a couple of months ago to gain some heart/brain/bone benefits.
I am a 69 year old fit woman for my age. I exercise at least 6 days a week, sometimes 7. I can dead hang for 102 seconds and walk for 2 minutes with two 35 pound weight kettle bells I am 102 lbs and 4’9 in height. My sons who are physiotherapists say it is amazing. I have been exercising for years, but weight training probably late 50s. I do have osteopenia, so I am really ramping up my weight training. I am fortunate to have my sons to help guide me and if I overdo it, minor injuries, they take care of me.
yay!!! I'm almost 71 do pilates at least 5 days a week which includes weights/resistance bands plus I walk the dogs all the time and do a ton of stairs everyday. go seniors!!!
at age 96, I do something EVERY day, make it fun while listening to music , walk around the house outside and in, I do not know anyone MY age or older, At age 80, I ran, walked and completed the Disney challenge , MOVE no matter how little
You are great! What do you do for your workouts? I live over an hour from the nearest gym-so may be in my future. I’m 77, walk 14,000 steps a day X7 and work with dumbbells/bands 2-3 times a week at home.
Almost 70 yr old female. Weight train upper, lower, body weight, hitt, walk, mow & edge. Been doing this since age 50. Best thing I have done for myself. I’m also my hubbys caregiver, a disabled Vietnam veteran.
I wish I had a group of women like you locally to associate with. I’m 70 and exercised since 19 and do a large range of exercise & some weights. My dream would be able to train & play soccer with other women in my age group. What fun!
Over 50, hah! My stepfather started weight training at age 88. When he died at age 102, the personal trainers from his elder community came on their day of to his memorial celebration, and gave a slide presentation on how much more weight he could lift with various body parts at age 100 than at age 90.
I'm a 59 year old female who went from completely inactive (I work a 40 hour a week desk job) 3 months ago to working out 30 minutes a day on a treadmill with an incline, 30 minutes on an elliptical, and 20 minutes of weight lifting, planking and other strength exercises. Unfortunately, I did it wrong and ended up injuring myself by doing too much too fast so I had to stop for two weeks to recover but now I'm absolutely on fire! It has been so gratifying to see my zone two level going up and my resting heart rate went from an average of 73 to 64. I have dropped body fat and increased my muscle mass also. I am bringing my husband with me into this new way of life, and hopefully building a better future for both of us.
I am 86 yrs old male, never had strentgh training, don’l lift weights, don’t go to the gym. I reach this age by doing my own exercise. I put more emphasis on brain stimulation, socializing, life enjoyment while doing my own exercise. I am still doing it 4 to 5; times a week.
You sound like my late father that lived 105 and passed away in his sleep without experiencing any pain or illness. He walked all his life. And he reached 100, he started walking in the mall and was known as the mall walker. One thing he was spot on was how well he knew his body and how well he listened to it. So I imagine that you’re very in touch with your body and go accordingly. Thanks for sharing
What I have to say is that no matter how old you are, start right now. I feel and look better today than I did 20 years ago. My age today is 77 years old. 😊
I will be 80 next month. Glad to hear you address the issues of aging. At this age my mind works but the body can’t keep up. I definitely notice the decline and often become very frustrated by my inability to do what I could do even 3 years ago.
@Hooie...if you hadn't been training for years, you wouldn't be here to complain, Yes, it's frustrating getting old, but it's better than the alternative. I'm only 71, and I hope I'll hit 80 and beyond, thanks for giving me hope :)
Just do what you can do. The idea is if you can do an exercise safely, you should do that exercise. Most likely to the pointer, where it is starting to feel unstable. I think finding that point is important to develop a sense of where you have physical boundaries. Having a spotter at that point where you are looking for that boundary is important. The process of getting to that boundary pushes that boundary, albeit as you get older, pushing boundaries is a really slow process.
If you are interested, check out Dr Anthony Chaffee and Dr Ken Berry on the carnivore diet. My muscle mass and core strength are improving significantly since I switched. 😊
Age 82, living on a hilly plot in VA. This land is not smooth and daily my ankles are dealing with unevenness. I see it as regular neurological challenges provided by the terrain. Asphalt doesn’t offer this. Just walking the land raises my heart rate in the cardio range. The steepness of the drive is a regular test of my breathing. Adding weights in my backpack is the latest addition to increasing strength.
This is such a beautiful opportunity for you! Well chosen. I live on flat florida land and depend on sidewalks- my "terrain" is when I walk in the grass, and I notice that I have to pay neurological attention to dips and mounds. We are lucky to be out walking ,truth be told. 😊
Totally agree with the Benefits of terrain. I believe I get the same benefits running trails in Oregon . Unfortunately always have occasionally muddy falls :)
I walk up and down on 15 steps stairs exercise every hour 10x down and up, at 73 yrs healthy no medication of any kind aiming to live long life 120 healthy 😂❤
Thank you. Old retired ER nurse. I cannot stress how valuable this wisdom is for fall prevention. My most upsetting admissions are older adult on floor for hours or sadly days. You will extend lives with this.
People often tell others, as they get older, to slow down, take it easy, don't do too much you'll hurt yourself. I say no, we need to do More just to keep what we have. I rarely take a cart at the the supermarket. I will load 2 carry baskets until they can't fit another thing. At 70 I still do P90X, ride my bike to do errands and to do standing Sprints 4x until out of breath. I go further each time. As a gardener the heavy bags of soil, overloaded shovels of compost, and carrying large container plants up and down stairs and hills keep my arms and shoulder muscular. The human body is amazing and always ready to improve itself if you push it. And don't eat junk!
For this, thank you I’m a 64-year-old woman that was diagnosed with rheumatoid arthritis and fibromyalgia last year. I’ve been working mostly on inflammation and I’ve dropped 30 pounds and I’m ready to start resistance training. Thank you for the impetus. You made a believer out of me!
Along with this, if you are interested, check out Dr Anthony Chaffee and Dr Ken Berry on the carnivore lifestyle. My level of inflammation and the pain in my arthritic joints have significantly improved since I switched a couple of months ago. 🙆🏻♀️ I'm doing ketovore - between carnivore and ketogenic. It took me at least a month to get my head around it, but I'm convinced now that my body and brain are thanking me. 😊
Love these stories! I’m 64. Starting my 26th year of hockey 🏒. Powerlifting. Just rode my motorcycle 3000 miles to Yellowstone this year. I don’t think about my age. Just keep moving!
At 73, and having never really lifted weights or exercised I am lucky to still be upright! Thank you for the information and inspiration to START. I was afraid of injury and now I feel I know how to begin.
68 yo female. Was an elite ultramarathon runner, but I’ve lost a lot of fitness in past 3 years, haven’t been able to run well after getting the vaccine. So today I put 40 pound dumbbell in my backpack and started rucking. Good workout!!
I gather from this comment, that you don't know his story. If you have time research it. It's inspiring to see how he overcame physical and mental health challenges. He can empathize.
Over 50 (56), went to gym tonight, I know I should but understanding importance for longevity and pushing past the feeling of weakness since menopause will be very helpful to cement in my brain for ever. By the way dad is terminal, stage 4 liver cancer, days now…so skeletal wasted discoloured, work hard on your health every day you have. 😓
I was an avid walker and thought this was adequate exercise. Had been contemplating strength training but did nothing. All changed when I was diagnosed with cancer. So upped my fitness game and started HIIT/zone 2 and band training. Feel so good even during intense treatments and it helped me endure them.
I’m 60 and have been a distance runner for 25+ years. I have done resistance training over the years but not consistently. Last year, I prioritized my resistance training and have been consistent for almost a year. Besides amazing aesthetic and strength results, my running has improved dramatically. I no longer have joint pain during long runs, I’m faster and I love how my legs power me up and down the hills. Thanks Dr Attia for all the knowledge you are sharing, it is greatly appreciated.
THANK YOU for addressing the 65+ age range. I had a trainer but I know they didn't know how to deal with a 65+ individual. I'm on my own and getting injury after injury. This has been so helpful.
I no longer trust trainers. Having run 32 marathons between the ages of 44 and 64, they all assumed I was much stronger than I am. Loaded me with too-heavy weights and yelled about “being comfortable with being uncomfortable,” it was one injury after another 😂 (Believe me, I knew about being uncomfortable!) Those injuries set me back for several months. No trainers for me! I recommend videos specifically for women (MadFit, Fit over Fifty, et al.)
I’m 68 and struggling to ramp up my weight training. I’m trying a trainer again. I share your concern for injury. I’m ramping up weight training slowly 10% per week working towards lifting heavy. I need heavy as a cyclist for my bone density.
I just turned 89 and I could really help Dr Attis in his study of working with the elderly on their fitness journey . I have a 2 degrees in PE so I am knowledgeable, active and fit. I don’t have stats on measurable levels . My weekly activities contain tap dancing, tennis, yoga, classes at the gym and recreational dancing to local bands. I try to encourage others to join me because they can make changes in how they can feel. If you are reading this listen to Dr Attia and give it a go.
I was waiting for this episode to understand a framework to approach exercising for my parents. Thanks a lot Peter for what you’re doing You’re changing lives.
I started resistance training when I was 59. I've always been reluctant to spend any time on dedicated strength work. I couldn't see any connection between being bigger or stronger and my goals. I also lacked body awareness and felt uncoordinated to the point where I not only thought I couldn't execute the exercises properly but was embarrassed to exercise in a gym. The thing that eventually got me over the line was a dexa scan revealing low BMD in my spine, hip and femoral neck. Starting with no training history and little confidence I worked with an exercise physiologist who helped me design a program, learn how to do all the lifts safely and with good form and apply the principals of progressive overload. I love it. I enjoy the way I feel during and after training. I like the change in how I look. I wish I had started earlier and would recommend strength training to anyone regardless of age or gender.
I would recommend going to your local high school track. Nothing to trip on and you have a way to measure your steps. You can walk and throw in a couple of short jogs to see what your current ability is. And it's Free!
At 66, friends say i havent aged in years. Of course, I looked older then. But for 30 years I worked out everyday, quit 20 years ago to do a strenuous occupation which ended a few years back suddenly. Ive thought about working out again and tried in vain to get a steady routine. Last month my muscles just got soft. Thats what they said, so now I understand what happens and this is rhe best ive heard for inspiration. I live in Hawaii so shouldn't be too hard. Its the same anywhere tho you got to make yourself go to the beach until you just go.
Great presentation, thank you. Recently, I had a new THR (total hip replacement). I fully recovered, allowing me to return to the gym 5/7 days per week. Now, 12 weeks later I’ve added 7/8” to biceps and triceps. My max VO2 increase is slow, but steady. I’m 74 and lift aggressively but with perfect form. 30>50 minutes cardio (elliptical and step, Zone 2 w/ excursions)and about 40 minutes lifting, all on machines (for now). +7/8" in increase in my biceps in 12-weeks, I'm thrilled.
That saying "better late than never" really applies. The hard part for me was getting going. I would write myself sticky notes, create passwords that conveyed the need to workout/exercise, ... Once I made it over the hump where you start seeing/feeling the benefits (and getting used to minor muscle/joint pains), it became much easier. For me, exercise is the fountain of youth and it has gotten me through all kinds of major health related issues. Surprisingly, it not only helps my body, but it also helps my mind.
I joined a dragon boat club at 66 when I retired. 2.5 years in. I love it. We practice 4 times per week for one hour at a time, plus warm up, and putting boat in/out. I sign up for every practice, and often stay for the second session, beginner boat, on Saturday mornings. I have never been into any kind of team sports. Not a gym girl, either. My 50 year career was not a desk job, but not aerobic by any means. I did gain weight when I was suddenly sedate, though. I loved kayaking and had heard about the local dragon boat team, so I checked it out. There are many seniors on our Florida dragon boat teams! It is a fun way to stay healthy and fit!
I started at the gym 3 months ago. I am 62 and in decent cardio shape but lack in strength because I never did weight training. I am a retired engineer and have not been very active. I just after retirement got active in cycling but never improved much till I started weight training. I did what Peter said and hired a trainer at LA Fitness and we started floor and weight training 2-3 times a week and 2-3 days cardio. In 3 months my sprinting power increased from 600W to 900 and speed from 12 to 14 miles per hour. I think my VO2max is 39 based on Fitbit score. My first 3 months lifting was good as I was sore but no injury. This should not be an advertisement for LA Fitness but my trainer (he is a young man) is very into progression only after certain reps have been achieved. I love working out at the gym!
I'm 52 and have had all the comorbidities (and cancer). I find rucking the best exercise as I get older ... No injuries, outside and enjoyable , social as well ... And my RUKSAK is designed with handles to do some weight bearing exercise with it after the ruck 👌
I chuckled when Peter said, re if he had the back injury at 70 “that’s it, my life is over.” I sure hope Peter never has an injury that forces him to adapt to a different life.
I think he is addressing the importance of balancing exercise/activity with avoiding injury. The older one is, the more difficult to recover from injury
I’m 22 but still found this very interesting and useful information. I’ve been strength training for a couple of years, but have recently woken up to my need to do cardio, especially since my family history for heart health is some of the worst I’ve ever seen. My LV ejection fraction is only 55% right now, RHR is ~73, HRV ~60, working on improving these. I’ve been doing estimated zone 2 on a cheap stationary bike for the past week, enjoying it. Going to give myself some time of doing this 30-60 minutes ~4 times a week and then start introducing VO2 Max training. Thanks for all the useful insight
56 here, working out & listening to this, reading comments. My dad is 83, still weight trains, works on his organic farm, sharp as a tack. I hope to be like him!
Dear Dr. Attia, I love your videos, and would like to offer a constructive criticism. When asked a question as you were at about 4:20, to paraphrase, is it too late to start exercising, making changes, etc.? Please try to respond initially with a simple answer, as in this case a suggestion might be, "No, it's not too late, and let me expand upon that". It was about two minutes before you directly answered the question. I find that from my perspective you often go to analogy and/or analysis, and the answer can be difficult to understand or extract. imho, ymmv, fwiw and all that stuff Thanks again for all info you share.
@@patriot20000 I’ve been struggling w that in these health circles, myself. Earlier I was wondering if some of these informational videos are really for US, or are they simply recording a conversation btwn the two of them and posting it. As sort of an inside joke? lol 😅
This might be a no brainer!! I tried to get back to working out after a bad car accident. With the head trauma I didn't remember how much it hurts getting started after a year off,so every time I work out I didn't think I was well enough or might never be able to use my back and shoulders the same! I finally figured it out and worked past the initial soreness. Now a year later I am working out everyday and at 61 I believe I am in the best shape of my life! Changed my diet 6 months ago and lost 20 pounds! No process food and 90% carnivore! Life is good!! Safe travels
So good to hear Dr Attia talk about how a beginner feels when they start working out. "growing pains" I am pretty sure he did not learn from personal experience. He has real experience with older adults who are just starting, not just elite athletes .
Two difficult difficulties I have. My right hip is arthritic, twisted so that my right leg is now shorter than my left leg. Thank God I’ve no longer have any pain with it! The other is that I have totally absolutely flat feet. No arch whatsoever. Thanks to my parents and my grandparents I guess. It’s taking me this long, I am 78, to realize the importance of taking care of to help with my balance, that’s always been a problem with me unless I was wearing high heels . I’m finding my greatest success in the pool at the fitness center in town. I wear ankle weights and jog in the more shallow end sometimes 20-25 minutes at a time.
I tripped and fell on my face while rucking a couple of days ago. Fortunately I broke only my sunglasses. My sense is that the weight propelled me forward with more force than would have been the case without the 15 pound pack. I write this as a caution. I was rucking on a trail with rocks in the path and I tripped on a rock that was larger than many of the others. From now on I will ruck only on smooth surfaces and maybe not with my hiking buddy. We tend to get into great discussions which cause me to not pay much attention to my surrounding. I really appreciate this video. I'm 69 and have really upped my workouts since watching other Attia videos. I'm feeling stronger and look forward to being active and healthy for a long time.
Thanks to Peter at 66. I went and got a Calcium Artery test, found my score pretty high (550). Started losing weight and, went from 270 to 230, then started biking and CrossFit ( major goal, go slow don't hurt myself, again thanks Peter). Now at 210 did Dexa scan ( another Peter suggestion), body fat at 23% down from 35 to 40%( a guess). I could see my feet again. According to Fitbit my vo2 max is 46% now at top 5% for my age group. Also strength over all dramatically better. Dl 315, bp 165, clean 145. Split Jerk 145 (this just blows me away, Google it) Squats and situps can do a 100 or so continuous non stop. All of those numbers are at least double what I started with (not sure about vo2 max). Now at 68 my original concern could I get stronger is an unequivocal yes.
65, broke my wrist last year and learned I had osteoporosis. Started weightlifting 2x week with a trainer, eat protein-forward, ruck and am up to 2-step lunges on the Stairmaster. Slowly but surely, I’m stronger, fitter, more confident. Thank you for the encouragement. 😊
Haven't finished the video yet, but I'm grateful to see it pop up. My parents both need this, I know, we've all been discussing how to start, and I've been actively searching for instructional material & advice... I even had a (now former) friend who is a physical trainer say "I don't help people for free" when I reached out to her for advice about where to start.* Thank God there are people like Attia out there who just want to help people and aren't so short-sighted & selfish! It would be nice to see a series of shorts outlining best exercises for different fitness levels/mobility ranges etc too... (*Which is a horrible look for her so I won't name her - tho she prolly deserves it!- but it's weird because I could have easily paid her and sent her business, but when she starts like that, who wants to help those kind of people?! ... I mean, I would happily help friends or even friends of friends for free with advice on my areas of expertise! Oh well. Moral is friends you make in your 20s you might regret later be careful.) Thanks, gents 🙏
Money doesn’t count most of the times it is to be helpful giving advice or info of what is needed to be selfish greedy not good be considerate not just thinking of self but others too be Godly ♥️🇵🇭🇺🇸🙂
Your ex friend is correct. You should have offered to pay her for her time and expertise. You clearly have an exaggerated sense of self entitlement. By the way. Peter Attia charges a concierge fee of $150,00.00 per year per patient for his services.
Love the information for us who are 65+ BUT Dr Attia uses a lot of scientific terminology that goes over my head!! Wish there was a way to translate for some of us non-scientific people!
This is an incredibly important topic and spot on. As a gerontologist so much in my field is about adapting the environment to accommodate decline and virtually nothing about building strength and power. We can and need to build strength with weight lifting.
I think you are forgetting functional exercises. If I spend a couple of hours twice a week carrying 60# bags of concrete building my house or pushing wheelbarrows of soil landscaping my yard I'm sure that these would actually be better than lifting weights. I hate to be indoors so spend 20 hours a week biking and working on my house, I'm 70 and have been doing this my whole life. Still haven't gone to the doctor.
I do the same as far as gardening. I also bike for errands/hill work/sprints. But I hope you do one thing, which is have your blood pressure checked. I had normal/low blood pressure my whole life. (5'5"/125lbs). I eat well. Used to go to CVS and use their machine out of curiosity. At 67, out of the blue, it read high. I tested for a few days and it didn't go down. Had to find a doc and now I'm on a low dose of losartan potassium.(As is my healthy sister at 65). Hard to deal with that blow but better than harming my arteries. Especially since I exercise hard. Take care.
I am 64 years old and retired 42years after doing a sedantry job . Developed OA in left knee and was advised to undergo surgery immediately. Then I came to know that Biking is Low impact exercise for knees but good for lower body. I started riding bike about 1.5 yrs back .And I am fitter and doing 25 kms six days a week. I read Peter's book outive and believe that it is great book to understand health and gives lot of actionable tips for health.God bless Dr Peter Attia🙏
Thank you for this information..I just do need more practical simplicity..much less in stats..More on specific practical information about exactly how to exercise, and how long to do these. Still don’t understand what VO2 max means although I know it’s critical to develop the highest possible for longevity. We know Peter knows, but we need to get more specifics on the “how”. I will try to glean whatever I can from this. I did appreciate that you said that we have to feel good after these exercises and not to do too much too fast but to be consistent and vary the exercises..
Over 65, exercising for years to stare down osteo-arthritis. Vestibular issues in the past & I stay on that because it wrongly confined my mom to a wheel chair. I hate when people tell me to “put something down because I’ll hurt my back”!! I work and lift to SAVE my back! I use light weights, but trying to add build up. Thanks for this video!
I'm 64 years and restarted fitness after a five year pauze. Doing circuit training and cardio HITT ( walking not running yet ) twice a week . I don't like to excercice but I know from experience it 's healthier then not to excercise . Enjoying the podcast.
As a long time martial artist (Aikido) I would agree that T'ai Chi and Yoga are great activities. I know that Peter sometimes see's people who think that yoga is enough, and I think what he's saying is that it is not. Martial Arts has been a great exercise for me as it provides multiple movements at the same time, I know that we share many movements with T'ai Chi. Rolling on the mat (or in the yard) at 58 is still a fun and great way to work on my balance and core strength.
Looking at the bright side of 76 years of age and training to enjoy it! In both quality and quantity, Dr Attia delivers!! His book on longevity and the various podcasts I’ve come across are turning my training around, just the focus I didn’t realize I needed!
I love that Peter talks about feeling fatigue vs reps etc. I hate gyms, it feels like such a waste of time compared to landscaping, building garden structures, playing tug with my very strong dog....hiking, etc. I didnt know rucking was a thing. I used to carry a loaded backpack just to stay in shape for backpack/camping. I dont plan on backwoods camping anymore, but, I think Ill start walking with a pack again! My dog also has a backpack to carry his own food and water for day trips. Ill be 66 years old in 2 months. Ive always been relatively fit, in spite of having RA and other autoimmune disorders.I generally take a break in about 10 minutes if Ive been wrestling with a big rock or 10 ft post. this seems to be about right. Ive been planting fruit trees and training dogs in preparation for old age. Maybe I wont need their help!!! Thanks for these videos
I still enjoy training but dont always look forward to hard sessions. I use my garage. Im 66. 220 lbs. Today is deadlift and bench. Dealfift 3 sets of 2 reps. 440lbs. Bench 4 sets of 3 reps 255 lbs. I only started at 55.
I've been cycling consistently for 20 years, starting at age 50. I still mow (walking mower), edge, weed, blow, etc. my 1/2 acre yard once a week in the summer. I've always been an athlete, starting in my teens as a sprinter, then playing soccer, water skiing, mountain biking, and playing touch football into my late 40s. So I know the feeling of being in shape, especially while running track and for the last 20 years. I was aggressively riding for at least 10 years straight at high speeds across Florida and in hilly terrain, but in my sixties, I eventually backed off to 50 miles a week. I am confident my VO2 max is on the high side, but I've not had it tested. My issue is not taking my heart rate up and quickly recovering, it's increasing soreness the day after. I'm still doing the 50 miles and pushing it at times at 70, but if I lack any mobility it's because of muscle and joint pain and tightness. I will soldier on, but I'm not looking forward to the precipitous decline at 75!
A friend recently died who represented every bad thing you can think of. Obese, deconditioned to the point he was effectively disabled, fell often. Finally fell, hit his head, died. We all tried to help him. He wouldn't listen.
I find that so sad. Sadder still when obese parents doom their children with their bad food, bad eating habits, and lack of exercise. They will never have the life they deserve.
Soon 50, having a great difficulty to motivate myself. Tried many times to train consistently and fail every time. Feeling myself heavy most of the time, although I am not fat or big. Learned that it might come from low thyroid, a side effect. I do believe it, because I do have character to stay on ketovore and do other tasks, just not physical. At least I go for longer walks 3x week.
I am probably severely reconditioned after a long bout fighting cancer and the after-effects of treatment. I'm 66 yes old. I've FINALLY gained enough weight (per my GP) to start exercising. From this podcast, I see that walking is the best starting point , but what questions should I ask trainers so that I'm safe moving forward.
Link to Courtney? Links to exercises? Thanks. I’m 67, deconditioned, facing surgery (partial knee replacement). Did pre-hab and saw the benefit of PT. Eventually I didn’t keep it up. Good news is my body responded. I was active. Biking, dancing, pickleball. Injury changed all of it. This episode gave me direction. Seeking the mental turnaround. Good luck everyone. How do I find the links?
Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun. Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly. Make a bicycle your transportation option for short distance travel.
And we should all ALWAYS wear a helmets. I went on a solo bike hike n Euopr in my 40's. Very first day something caught my eye and as I looked to figure out whta I was seeing...off the edge of the pavement I went. Luckily I fell onto sand (and there was sand in my helmet!) but my loaded bike fell on me with all my gear.
I loved my bicycle too, and then I fell off of it. I came so close to breaking an arm and a leg. And you heard what Dr. Atia said about what happens if you break a leg after 65. I scared myself no more bikes for me.
So true about not waiting until something happens to you to start exercising. It doesn't need to be formal. Take a bike ride outside with a friend, get out and play golf (walk the course), etc. Do something fun! Even gardening, preparing the soil and planting, pulling roots, are activities to get you started. Hang out with active ppl and you will be too!
Thank goodness for this video. I follow and highly recommend Peter Attia to friends and family. As a soon-to-be 84 year old male however I often found myself impressed with the science and depressed at Peter's assessment of life over 80. This video helps to change that impression. What gives me the most hope is looking at people living to old age in the Blue Zones. I would love to see Peter do VO2 Maxes on these folks and I have to say my thought would be that they are nowhere near where they should be to be living that long. Perhaps a few studies in Loma Linda? Or in Costa Rica? I go to the gym 3-4 times a week doing elliptical and bike training and some strength work. This video will help me to push myself just a bit further. The pandemic definitely set me back and now I'm trying to regain that lost time.
I’m 60 and at the top of my F45 cardio/strength workout studio. There are people of all ages and abilities from 19 to 65. Do 5 days a week at the F45 studio combined with 3 days of zone 2 at home on the Peloton.
Excellent podcast episode! I was wondering when Peter was going to get around to us olds. I'm a 64 year old female with significant shoulder arthritis, as well as spinal stenosis, most likely also due to arthritis. I was hoping there would be more insights into these types of issues that very commonly come with aging. I don't drive and have lived in the cities, many with steep hills, so I've been very active my whole life. While I'm in excellent shape cardio-wise and quite strong, I'm afraid decades of carrying heavy loads up and down hills and stairs has contributed to my joint problems; I would love to hear Peter's advice on where to go from here.
Thank you for your comments. I just know that pushups caused a painful flareup in my arthritic shoulder that lasted for months after I stopped doing them. I guess the best thing to do would be to see a physical therapist to determine which exercises are safe and which to avoid for those who have my joint issues.
I am the son of a 77-year-old father, who is currently lacking a belief in significant transformation at his age. Trying to collect real-life examples of such transformations (photos, videos, texts). If anyone has, please share, would be very grateful. Dr.Attia, perhaps some patients/clients are willing to share success stories for the benefit of others to spark their belief with the action even more. Thank you heaps for what you do.
I am 71 vegan lady, nutritionist I have been lifting since my 20’s no osteoporosis. Lifting weight for a 40 plus women is the only thing to truly define a women’s body.
my shoulders are trashed but for some reason I can use my rowing machine. It hurts too much to lift weights even the rubber bands. I use to do weight training and played tennis all day. I am in my 70's. My right should is bone on bone with an old rotator cuff tear. i do exercise. Rode my bike for 15 yrs to work 10 miles each way hills and no hills in the rain and snow !.. Last week I did a full week of loading gravel into the wheel barrel and made a path at my home. So I still use my body.
This guy is changing the meaning of life for older, less than fit/unhealthy folks and even people now functionally disabled for all practical purposes bc of their age and/or poor health. Like Patrick and Huberman (and others who in particular advise strength training for health and ageing like Mark Rippetoe, Jonathon Sullivan, Stuart McRoberts, Richard Winnett, Clarence Bass, etc), they are a treasure of wealth and wisdom for humanity...
This is the WHY on a technical level. Peer-to-peer discussion here. Do we need to buy the book to have the HOW on a “1) do this 2) do this next” level? In other words, how does the average person use this data practically?
It’s great that the optimal training program he’s describing is basically crossfit. Constantly varied functional movements across broad intensities and time domains.
I listened to the whole thing. It was waaaaaay too complicated! I’m 59, just started on HRT (I had to DEMAND it from my provider), been strength training with resistance bands for 6 months. I only do 10 minutes, but I’m absolutely consistent 3x week and never missed a workout. Consistency is what I’m trying to build. I have increased the resistance band to increase the difficulty, I also walk at least 100 stairs (up and down) per day and use a rebounder for joint-friendly cardio. I’m not like all those other people who come to enjoy their exercise. I hate every minute. I only do it because I’m terrified of what will happen to my body over time as I continue to age. I wish I could learn to love it or at least like or enjoy it a little but I guess I’m just not one of those people. I am finding my balance and stability is really not very good since having knee repair surgery a couple of years ago so I definitely will start working on that but this whole video was just TOO MUCH. I don’t know how a person could do all those things, unless they are single and have nothing going on in their life except fitness.
*Whether he knows it or not, Dr Attia's advice of increasing frequency before weight is in harmony with James Clear's "need to establish a habit before you can enhance a habit."* 1:06:00 where I left off
Focusing on VO2 max is super valuable. Over the last year, as a 52-year-old woman, I have increased mine from 29 to 39.1 with strength training and Tabata workouts!! I use my Apple watch to track my VO2. I measure it 3-4 days a week during my workouts. I realize Apple watches are not perfect measurements, but multiple UA-cam videos say it's a somewhat accurate measurement. Do you have any thoughts on how to ACCURATELY track VO2 max without going into an exercise physiology lab? Should I believe my watch?
I'm a retired woman with arthritic joints. I have a weight bench that I use twice a week and there is really something about it that I feel well after. But also, I bought a VR system that is wireless and I play some lightly physical games like music games and a fitness / boxing type program. I really think older people should try something like this.
Started with flat walks once a week at 60, graduated to hiking hills/mountains, then ramped up to hiking mountains 3 times a week when I retired at 65. Now 68 I'm adding a little sprinting to my hikes. Never knew what VO2 Max meant on my fitness watch until I saw your videos! Thanks for that! I want to start some strength training for core and arms but don't want to go to a gym. As someone who has never strength trained, what can I do at home or outdoors? Would love it if your videos show examples.
I’m 56 and small. I have noticed that my posture has improved by walking with a weighted vest. I ride road, gravel, and mtb. Even with weight lifting, I struggle to put my hitch rack on the car and my mountain bike on the rack.
This was an excellent podcast and very informative. I just wish he had touched on mental toughness doing intervals. I’m 67 and I think my mind quits before my body quits . This didn’t occur when I was younger
I understand and love weightlifting since my humble beginnings in our garage at 15 years old. I was coached by Jim Schmitz,Olympic coach and member on committee, and trained with Ed Corney,Mr. Universe. At 65 y.o.,I have benched pressed 385lbs. What is not discussed is genetics. As an example, my father did not resistance train or follow some fad diet. He did however,live till 98 years.o., God rest his soul.
69 y/o paraplegic (1997). I always was a gym rat and athletic. After the injury I have kept up with aerobic training and weights x 2 /wk. of course I don’t use heavy weights to protect my shoulders. ( twice /wk I add yellow band therapy similar to what someone recovering from shoulder surgery). I aim for 120-150 min aerobic in addition to weight training 🤞🏻🤞🏻
74 year old yoga & exercise fitness teacher for those 50+ Muscle has no timeline start now & watch how weight balance strength & flexibility training changes your body mind & outlook on life my oldest student is 93 Healthy Happy Strong & Confident
Such a deep explanation of exercises for 50+ population, I am in that category and loved the conversation. He mentioned about providing links to so many things but I don’t see it here, can you please help us with that, thank you
An eye-opener for me from a previous episode was the rapid decline in fast-twitch muscle fibers as we age. How can those be trained specifically and safely?
Hello Dr. Peter Attia, I have been following your work and Really like the way you described how western medicine evolved and what kinda changes need to happen for the next phase of health care.
Almost 80, still hitting the gyms 3X per week. Bench press, free weights, treadmill for 2-3 miles, lat pulls, quad chair exercises, bicep curls, etc. Now I’m trying to do TOE YOGA after wearing my toe spreaders.
the astronauts train before and after space missions on a rebounder to gain and regain muscle and bone.it's all i do with some hand held weights because i don't jump high.i do a very effective HITT that only takes 15 minutes.going to a gym is not necessary.it is also is great for the lymph system.easy to bounce lightly after meals to help send the carbs into the muscle instead of using insulin.
In this episode, we discuss:
0:00:39 - Key points about starting exercise as an older adult
0:04:02 - Why it’s never too late to begin exercising and incorporating the four pillars of exercise
0:08:59 - The gradual, then sharp, decline in muscle mass and activity level that occur with age
0:14:44 - The decline of VO2 max that occurs with age
0:17:43 - Starting a training program: exercise variability, movement quality, realistic goals, and more
0:25:16 - Improving aerobic capacity: the malleability of the system, the importance of consistency, and setting long-term fitness goals
0:31:33 - Starting cardio training: base building, starting with low volume, and zone 2 training
0:38:17 - The critical role of VO2 max in longevity
0:48:04 - How to introduce VO2 max training to older or deconditioned individuals
0:57:02 - Options for performing zone 2 and VO2 max training
1:00:49 - The ability to make gains in strength and muscle mass as we age
1:05:21 - How to implement strength training for older individuals
1:12:40 - Advice for avoiding injury when strength training
1:17:45 - Risk of falls: the devastating consequences and the factors that increase fall risk
1:27:00 - Mitigating fall risk: the importance of foot and lower leg strength, ankle mobility, and balance
1:32:23 - Improving bone mineral density through resistance training
1:39:00 - The importance of protein in stimulating muscle protein synthesis, especially in older adults
1:42:41 - Parting advice from Peter
To make gains in strength and muscle mass, ur hormones must be balanced. I'm on DHEA to achieve that... hopefully.
Thanks this is always on point
Overall helpful but it also says there will be links to various exercises (toes, calves etc.. ) but did not see them here or in the show notes? Is that only in the exclusive content?
@robynhope219 what is DHEA please?
@beniciabowcher-royce7661 it is a hormone your body produces in the adrenals...it helps boost other hormones like Est. and Test. DHEA peaks in youth, then slowly diminishes as you age.
I'm 70 small female. After I found the Drive podcast I starting rucking with a 8 lb. weighted vest ( I know it's not much) but I along with weight resistance training I am stronger. 15 y/o grandson said my arms were looking muscular😁
You’re my hero Martha. Keep going others are watching 😊
I’m almost 61 years old and recently started walking daily with a 12 lb weighted vest and today I’m wearing a 16 lb vest on my walk. I also ordered a rucking backpack so will start hiking with a 20 lb weight in the near future. I’m a slim tall woman that was diagnosed with osteoporosis 2 years ago. I’m obviously pretty worried about my bone density so I started HRT a couple of months ago to gain some heart/brain/bone benefits.
Well, you're just a funny little muscle lady. Have you been lifting weights?
@@Justs99171thats either a bad joke, or a weird question, or a disrespectful way to address a woman, of any age or strength. Why did you say that?
So inspirational
I am a 69 year old fit woman for my age. I exercise at least 6 days a week, sometimes 7. I can dead hang for 102 seconds and walk for 2 minutes with two 35 pound weight kettle bells I am 102 lbs and 4’9 in height. My sons who are physiotherapists say it is amazing. I have been exercising for years, but weight training probably late 50s. I do have osteopenia, so I am really ramping up my weight training. I am fortunate to have my sons to help guide me and if I overdo it, minor injuries, they take care of me.
yay!!! I'm almost 71 do pilates at least 5 days a week which includes weights/resistance bands plus I walk the dogs all the time and do a ton of stairs everyday. go seniors!!!
Jumping jacks improve leg and spine bone density, if you are safely able.
@@patriot20000 I do them all the time while doing cardio, thanks.
Wow. I got curious and just tested my dead hang. 110 sec for a 45 yo. Need to step up my game. Thanks for the inspiration ❤
Wow
84 and working out 4x week!!!!!!
God bless you❤
at age 96, I do something EVERY day, make it fun while listening to music , walk around the house outside and in, I do not know anyone MY age or older, At age 80, I ran, walked and completed the Disney challenge , MOVE no matter how little
63 and walking one hour everyday. I need to do strength training..
@mariegier6018 my mom is 93, she lives 2 miles from Disneyland..
You are great! What do you do for your workouts? I live over an hour from the nearest gym-so may be in my future. I’m 77, walk 14,000 steps a day X7 and work with dumbbells/bands 2-3 times a week at home.
Almost 70 yr old female. Weight train upper, lower, body weight, hitt, walk, mow & edge. Been doing this since age 50. Best thing I have done for myself. I’m also my hubbys caregiver, a disabled Vietnam veteran.
Bless you and good job.
@@paulatarver-profthank you.
I wish I had a group of women like you locally to associate with. I’m 70 and exercised since 19 and do a large range of exercise & some weights. My dream would be able to train & play soccer with other women in my age group. What fun!
You guys look so young in your picture
#AgingReversed
Caregivers take on so much for loved ones. Take care ❤❤❤
Over 50, hah! My stepfather started weight training at age 88. When he died at age 102, the personal trainers from his elder community came on their day of to his memorial celebration, and gave a slide presentation on how much more weight he could lift with various body parts at age 100 than at age 90.
😳 WOW!
That's fantastic! 😍
Yes!!’
❤
That’s inspiring!!
Peter is both a scientist and a trainer which is a seldom combinations. Thank you very much for providing this most valuable content for free!
I'm a 59 year old female who went from completely inactive (I work a 40 hour a week desk job) 3 months ago to working out 30 minutes a day on a treadmill with an incline, 30 minutes on an elliptical, and 20 minutes of weight lifting, planking and other strength exercises. Unfortunately, I did it wrong and ended up injuring myself by doing too much too fast so I had to stop for two weeks to recover but now I'm absolutely on fire! It has been so gratifying to see my zone two level going up and my resting heart rate went from an average of 73 to 64. I have dropped body fat and increased my muscle mass also. I am bringing my husband with me into this new way of life, and hopefully building a better future for both of us.
I am 86 yrs old male, never had strentgh training, don’l lift weights, don’t go to the gym. I reach this age by doing my own exercise. I put more emphasis on brain stimulation, socializing, life enjoyment while doing my own exercise. I am still doing it 4 to 5; times a week.
Stud
You sound like my late father that lived 105 and passed away in his sleep without experiencing any pain or illness. He walked all his life. And he reached 100, he started walking in the mall and was known as the mall walker. One thing he was spot on was how well he knew his body and how well he listened to it. So I imagine that you’re very in touch with your body and go accordingly. Thanks for sharing
What I have to say is that no matter how old you are, start right now. I feel and look better today than I did 20 years ago. My age today is 77 years old. 😊
As a 70 yr old female, I found this SO informative and educational. Thank you!!!
You guys look so young in your picture, too good
I will be 80 next month. Glad to hear you address the issues of aging. At this age my mind works but the body can’t keep up. I definitely notice the decline and often become very frustrated by my inability to do what I could do even 3 years ago.
@Hooie...if you hadn't been training for years, you wouldn't be here to complain,
Yes, it's frustrating getting old, but it's better than the alternative. I'm only 71, and I hope I'll hit 80 and beyond, thanks for giving me hope :)
Just do what you can do. The idea is if you can do an exercise safely, you should do that exercise. Most likely to the pointer, where it is starting to feel unstable. I think finding that point is important to develop a sense of where you have physical boundaries. Having a spotter at that point where you are looking for that boundary is important. The process of getting to that boundary pushes that boundary, albeit as you get older, pushing boundaries is a really slow process.
If you are interested, check out Dr Anthony Chaffee and Dr Ken Berry on the carnivore diet.
My muscle mass and core strength are improving significantly since I switched. 😊
@@GypsyGirl317 May I ask how old you are?
Age 82, living on a hilly plot in VA. This land is not smooth and daily my ankles are dealing with unevenness. I see it as regular neurological challenges provided by the terrain. Asphalt doesn’t offer this. Just walking the land raises my heart rate in the cardio range. The steepness of the drive is a regular test of my breathing. Adding weights in my backpack is the latest addition to increasing strength.
I walk in a
Pasture, HATE flat streets!!
This is such a beautiful opportunity for you! Well chosen. I live on flat florida land and depend on sidewalks- my "terrain" is when I walk in the grass, and I notice that I have to pay neurological attention to dips and mounds. We are lucky to be out walking ,truth be told. 😊
Totally agree with the Benefits of terrain. I believe I get the same benefits running trails in Oregon . Unfortunately always have occasionally muddy falls :)
I walk up and down on 15 steps stairs exercise every hour 10x down and up, at 73 yrs healthy no medication of any kind aiming to live long life 120 healthy 😂❤
@@gordonhalstead9846how@areyou?
Thank you. Old retired ER nurse. I cannot stress how valuable this wisdom is for fall prevention. My most upsetting admissions are older adult on floor for hours or sadly days.
You will extend lives with this.
The Top 2 reasons for admission to long-term care = falls & incontinence.
People often tell others, as they get older, to slow down, take it easy, don't do too much you'll hurt yourself. I say no, we need to do More just to keep what we have. I rarely take a cart at the the supermarket. I will load 2 carry baskets until they can't fit another thing. At 70 I still do P90X, ride my bike to do errands and to do standing Sprints 4x until out of breath. I go further each time. As a gardener the heavy bags of soil, overloaded shovels of compost, and carrying large container plants up and down stairs and hills keep my arms and shoulder muscular. The human body is amazing and always ready to improve itself if you push it. And don't eat junk!
For this, thank you I’m a 64-year-old woman that was diagnosed with rheumatoid arthritis and fibromyalgia last year. I’ve been working mostly on inflammation and I’ve dropped 30 pounds and I’m ready to start resistance training. Thank you for the impetus. You made a believer out of me!
Along with this, if you are interested, check out Dr Anthony Chaffee and Dr Ken Berry on the carnivore lifestyle.
My level of inflammation and the pain in my arthritic joints have significantly improved since I switched a couple of months ago. 🙆🏻♀️
I'm doing ketovore - between carnivore and ketogenic.
It took me at least a month to get my head around it, but I'm convinced now that my body and brain are thanking me. 😊
@@GypsyGirl317 couldn’t agree more. At 73, getting your protein from animals is one of the keys to keeping your mass!!
Love these stories! I’m 64. Starting my 26th year of hockey 🏒. Powerlifting. Just rode my motorcycle 3000 miles to Yellowstone this year. I don’t think about my age. Just keep moving!
Glad that the moderator kept bringing the conversation back to what the title of the video was meant to address.
At 73, and having never really lifted weights or exercised I am lucky to still be upright! Thank you for the information and inspiration to START. I was afraid of injury and now I feel I know how to begin.
68 yo female. Was an elite ultramarathon runner, but I’ve lost a lot of fitness in past 3 years, haven’t been able to run well after getting the vaccine. So today I put 40 pound dumbbell in my backpack and started rucking. Good workout!!
Nothing gives me a bigger kick than helping my patients get excited about strength training and seeing the functional benefits!
I gather from this comment, that you don't know his story. If you have time research it. It's inspiring to see how he overcame physical and mental health challenges. He can empathize.
Over 50 (56), went to gym tonight, I know I should but understanding importance for longevity and pushing past the feeling of weakness since menopause will be very helpful to cement in my brain for ever. By the way dad is terminal, stage 4 liver cancer, days now…so skeletal wasted discoloured, work hard on your health every day you have. 😓
Bless you, your dad and your family
You are saving lives, Peter Attia! The world is a better place because you are in it!
Everyone watching this go find the book the hidden herbs by anette ray
I finished that book 2 weeks ago and I can say that is amazing book. Would also recommend it.
I was an avid walker and thought this was adequate exercise. Had been contemplating strength training but did nothing. All changed when I was diagnosed with cancer. So upped my fitness game and started HIIT/zone 2 and band training. Feel so good even during intense treatments and it helped me endure them.
Wishing you vibrant health. You are inspiring!
Sorry to hear. In case you are doing chemo I thought I would mention to look up Fasting beforehand.
I’m 60 and have been a distance runner for 25+ years. I have done resistance training over the years but not consistently. Last year, I prioritized my resistance training and have been consistent for almost a year. Besides amazing aesthetic and strength results, my running has improved dramatically. I no longer have joint pain during long runs, I’m faster and I love how my legs power me up and down the hills. Thanks Dr Attia for all the knowledge you are sharing, it is greatly appreciated.
THANK YOU for addressing the 65+ age range. I had a trainer but I know they didn't know how to deal with a 65+ individual. I'm on my own and getting injury after injury. This has been so helpful.
I no longer trust trainers. Having run 32 marathons between the ages of 44 and 64, they all assumed I was much stronger than I am. Loaded me with too-heavy weights and yelled about “being comfortable with being uncomfortable,” it was one injury after another 😂 (Believe me, I knew about being uncomfortable!)
Those injuries set me back for several months. No trainers for me! I recommend videos specifically for women (MadFit, Fit over Fifty, et al.)
I’m 68 and struggling to ramp up my weight training. I’m trying a trainer again. I share your concern for injury. I’m ramping up weight training slowly 10% per week working towards lifting heavy. I need heavy as a cyclist for my bone density.
I just turned 89 and I could really help Dr Attis in his study of working with the elderly on their fitness journey . I have a 2 degrees in PE so I am knowledgeable, active and fit. I don’t have stats on measurable levels . My weekly activities contain tap dancing, tennis, yoga, classes at the gym and recreational dancing to local bands. I try to encourage others to join me because they can make changes in how they can feel. If you are reading this listen to Dr Attia and give it a go.
I was waiting for this episode to understand a framework to approach exercising for my parents.
Thanks a lot Peter for what you’re doing
You’re changing lives.
M 62 yrs old and doing cardio Tuesday ,Thursday and Saturday. Monday, Wednesday and Friday weights. Like the conversation ❤
Up the weights too much cardio can tear down muscle.
I started resistance training when I was 59. I've always been reluctant to spend any time on dedicated strength work. I couldn't see any connection between being bigger or stronger and my goals. I also lacked body awareness and felt uncoordinated to the point where I not only thought I couldn't execute the exercises properly but was embarrassed to exercise in a gym. The thing that eventually got me over the line was a dexa scan revealing low BMD in my spine, hip and femoral neck.
Starting with no training history and little confidence I worked with an exercise physiologist who helped me design a program, learn how to do all the lifts safely and with good form and apply the principals of progressive overload.
I love it. I enjoy the way I feel during and after training. I like the change in how I look. I wish I had started earlier and would recommend strength training to anyone regardless of age or gender.
65+, very decondtioned, sedentary, but waking up to the absolute necessity to turn this ship around with daily movement.
You got this! 🙌
I would recommend going to your local high school track. Nothing to trip on and you have a way to measure your steps. You can walk and throw in a couple of short jogs to see what your current ability is. And it's Free!
At 66, friends say i havent aged in years. Of course, I looked older then. But for 30 years I worked out everyday, quit 20 years ago to do a strenuous occupation which ended a few years back suddenly. Ive thought about working out again and tried in vain to get a steady routine. Last month my muscles just got soft. Thats what they said, so now I understand what happens and this is rhe best ive heard for inspiration.
I live in Hawaii so shouldn't be too hard. Its the same anywhere tho you got to make yourself go to the beach until you just go.
Great presentation, thank you. Recently, I had a new THR (total hip replacement). I fully recovered, allowing me to return to the gym 5/7 days per week. Now, 12 weeks later I’ve added 7/8” to biceps and triceps. My max VO2 increase is slow, but steady. I’m 74 and lift aggressively but with perfect form. 30>50 minutes cardio (elliptical and step, Zone 2 w/ excursions)and about 40 minutes lifting, all on machines (for now). +7/8" in increase in my biceps in 12-weeks, I'm thrilled.
That saying "better late than never" really applies. The hard part for me was getting going. I would write myself sticky notes, create passwords that conveyed the need to workout/exercise, ... Once I made it over the hump where you start seeing/feeling the benefits (and getting used to minor muscle/joint pains), it became much easier. For me, exercise is the fountain of youth and it has gotten me through all kinds of major health related issues. Surprisingly, it not only helps my body, but it also helps my mind.
How to begin....this is just what we all need....where to start....thank you!
I joined a dragon boat club at 66 when I retired. 2.5 years in. I love it. We practice 4 times per week for one hour at a time, plus warm up, and putting boat in/out. I sign up for every practice, and often stay for the second session, beginner boat, on Saturday mornings.
I have never been into any kind of team sports. Not a gym girl, either. My 50 year career was not a desk job, but not aerobic by any means. I did gain weight when I was suddenly sedate, though.
I loved kayaking and had heard about the local dragon boat team, so I checked it out. There are many seniors on our Florida dragon boat teams! It is a fun way to stay healthy and fit!
How much fun that sounds like. I live in Florida. Will look into it! Thanks.
I started at the gym 3 months ago. I am 62 and in decent cardio shape but lack in strength because I never did weight training. I am a retired engineer and have not been very active. I just after retirement got active in cycling but never improved much till I started weight training. I did what Peter said and hired a trainer at LA Fitness and we started floor and weight training 2-3 times a week and 2-3 days cardio. In 3 months my sprinting power increased from 600W to 900 and speed from 12 to 14 miles per hour. I think my VO2max is 39 based on Fitbit score. My first 3 months lifting was good as I was sore but no injury. This should not be an advertisement for LA Fitness but my trainer (he is a young man) is very into progression only after certain reps have been achieved. I love working out at the gym!
I'm 52 and have had all the comorbidities (and cancer). I find rucking the best exercise as I get older ... No injuries, outside and enjoyable , social as well ... And my RUKSAK is designed with handles to do some weight bearing exercise with it after the ruck 👌
I chuckled when Peter said, re if he had the back injury at 70 “that’s it, my life is over.” I sure hope Peter never has an injury that forces him to adapt to a different life.
I think he is addressing the importance of balancing exercise/activity with avoiding injury. The older one is, the more difficult to recover from injury
I’m 22 but still found this very interesting and useful information. I’ve been strength training for a couple of years, but have recently woken up to my need to do cardio, especially since my family history for heart health is some of the worst I’ve ever seen. My LV ejection fraction is only 55% right now, RHR is ~73, HRV ~60, working on improving these. I’ve been doing estimated zone 2 on a cheap stationary bike for the past week, enjoying it. Going to give myself some time of doing this 30-60 minutes ~4 times a week and then start introducing VO2 Max training. Thanks for all the useful insight
56 here, working out & listening to this, reading comments. My dad is 83, still weight trains, works on his organic farm, sharp as a tack. I hope to be like him!
Dear Dr. Attia, I love your videos, and would like to offer a constructive criticism.
When asked a question as you were at about 4:20, to paraphrase, is it too late to start exercising, making changes, etc.? Please try to respond initially with a simple answer, as in this case a suggestion might be, "No, it's not too late, and let me expand upon that". It was about two minutes before you directly answered the question.
I find that from my perspective you often go to analogy and/or analysis, and the answer can be difficult to understand or extract. imho, ymmv, fwiw and all that stuff
Thanks again for all info you share.
So annoying now that you’ve pointed it out 😅😂
@@MarshaMarshaMarsh4 sorry 'bout that😉
I know he can't dumb down everything for us newbies but even explaining what certain initials stand for might be nice.
@@patriot20000 I’ve been struggling w that in these health circles, myself. Earlier I was wondering if some of these informational videos are really for US, or are they simply recording a conversation btwn the two of them and posting it. As sort of an inside joke? lol 😅
As a 300 year old tortoise, I found this discussion not only informative but inspirational as well. Thank you 🙏🐢
😂😊😂
This might be a no brainer!! I tried to get back to working out after a bad car accident. With the head trauma I didn't remember how much it hurts getting started after a year off,so every time I work out I didn't think I was well enough or might never be able to use my back and shoulders the same! I finally figured it out and worked past the initial soreness. Now a year later I am working out everyday and at 61 I believe I am in the best shape of my life! Changed my diet 6 months ago and lost 20 pounds! No process food and 90% carnivore! Life is good!!
Safe travels
So good to hear Dr Attia talk about how a beginner feels when they start working out. "growing pains" I am pretty sure he did not learn from personal experience. He has real experience with older adults who are just starting, not just elite athletes .
Two difficult difficulties I have. My right hip is arthritic, twisted so that my right leg is now shorter than my left leg. Thank God I’ve no longer have any pain with it! The other is that I have totally absolutely flat feet. No arch whatsoever. Thanks to my parents and my grandparents I guess. It’s taking me this long, I am 78, to realize the importance of taking care of to help with my balance, that’s always been a problem with me unless I was wearing high heels . I’m finding my greatest success in the pool at the fitness center in town. I wear ankle weights and jog in the more shallow end sometimes 20-25 minutes at a time.
I tripped and fell on my face while rucking a couple of days ago. Fortunately I broke only my sunglasses. My sense is that the weight propelled me forward with more force than would have been the case without the 15 pound pack. I write this as a caution. I was rucking on a trail with rocks in the path and I tripped on a rock that was larger than many of the others. From now on I will ruck only on smooth surfaces and maybe not with my hiking buddy. We tend to get into great discussions which cause me to not pay much attention to my surrounding. I really appreciate this video. I'm 69 and have really upped my workouts since watching other Attia videos. I'm feeling stronger and look forward to being active and healthy for a long time.
Thanks for writing that. Food for thought about falling forward!
Thanks to Peter at 66. I went and got a Calcium Artery test, found my score pretty high (550). Started losing weight and, went from 270 to 230, then started biking and CrossFit ( major goal, go slow don't hurt myself, again thanks Peter). Now at 210 did Dexa scan ( another Peter suggestion), body fat at 23% down from 35 to 40%( a guess). I could see my feet again. According to Fitbit my vo2 max is 46% now at top 5% for my age group. Also strength over all dramatically better. Dl 315, bp 165, clean 145. Split Jerk 145 (this just blows me away, Google it) Squats and situps can do a 100 or so continuous non stop. All of those numbers are at least double what I started with (not sure about vo2 max).
Now at 68 my original concern could I get stronger is an unequivocal yes.
65, broke my wrist last year and learned I had osteoporosis. Started weightlifting 2x week with a trainer, eat protein-forward, ruck and am up to 2-step lunges on the Stairmaster. Slowly but surely, I’m stronger, fitter, more confident. Thank you for the encouragement. 😊
Haven't finished the video yet, but I'm grateful to see it pop up. My parents both need this, I know, we've all been discussing how to start, and I've been actively searching for instructional material & advice... I even had a (now former) friend who is a physical trainer say "I don't help people for free" when I reached out to her for advice about where to start.*
Thank God there are people like Attia out there who just want to help people and aren't so short-sighted & selfish!
It would be nice to see a series of shorts outlining best exercises for different fitness levels/mobility ranges etc too...
(*Which is a horrible look for her so I won't name her - tho she prolly deserves it!- but it's weird because I could have easily paid her and sent her business, but when she starts like that, who wants to help those kind of people?! ... I mean, I would happily help friends or even friends of friends for free with advice on my areas of expertise! Oh well. Moral is friends you make in your 20s you might regret later be careful.)
Thanks, gents 🙏
Yes. It’s so sad to see a friend talk like that. Don’t waste your time being friends with her. Good on you to move on.
Money doesn’t count most of the times it is to be helpful giving advice or info of what is needed to be selfish greedy not good be considerate not just thinking of self but others too be Godly ♥️🇵🇭🇺🇸🙂
Great video! A gift.
Your ex friend is correct. You should have offered to pay her for her time and expertise. You clearly have an exaggerated sense of self entitlement. By the way. Peter Attia charges a concierge fee of $150,00.00 per year per patient for his services.
@@alleristicAnd spends many hours making videos giving us free advice. I’m thankful for his generosity.
Love the information for us who are 65+ BUT Dr Attia uses a lot of scientific terminology that goes over my head!! Wish there was a way to translate for some of us non-scientific people!
This is an incredibly important topic and spot on. As a gerontologist so much in my field is about adapting the environment to accommodate decline and virtually nothing about building strength and power. We can and need to build strength with weight lifting.
I think you are forgetting functional exercises. If I spend a couple of hours twice a week carrying 60# bags of concrete building my house or pushing wheelbarrows of soil landscaping my yard I'm sure that these would actually be better than lifting weights. I hate to be indoors so spend 20 hours a week biking and working on my house, I'm 70 and have been doing this my whole life. Still haven't gone to the doctor.
There is such a thing as overdoing it. Take care. 8:11
I do the same as far as gardening. I also bike for errands/hill work/sprints. But I hope you do one thing, which is have your blood pressure checked. I had normal/low blood pressure my whole life. (5'5"/125lbs). I eat well. Used to go to CVS and use their machine out of curiosity. At 67, out of the blue, it read high. I tested for a few days and it didn't go down. Had to find a doc and now I'm on a low dose of losartan potassium.(As is my healthy sister at 65). Hard to deal with that blow but better than harming my arteries. Especially since I exercise hard. Take care.
I am 64 years old and retired 42years after doing a sedantry job . Developed OA in left knee and was advised to undergo surgery immediately.
Then I came to know that Biking is Low impact exercise for knees but good for lower body.
I started riding bike about 1.5 yrs back .And I am fitter and doing 25 kms six days a week.
I read Peter's book outive and believe that it is great book to understand health and gives lot of actionable tips for health.God bless Dr Peter Attia🙏
Thank you for this information..I just do need more practical simplicity..much less in stats..More on specific practical information about exactly how to exercise, and how long to do these. Still don’t understand what VO2 max means although I know it’s critical to develop the highest possible for longevity.
We know Peter knows, but we need to get more specifics on the “how”. I will try to glean whatever I can from this. I did appreciate that you said that we have to feel good after these exercises and not to do too much too fast but to be consistent and vary the exercises..
Over 65, exercising for years to stare down osteo-arthritis. Vestibular issues in the past & I stay on that because it wrongly confined my mom to a wheel chair. I hate when people tell me to “put something down because I’ll hurt my back”!! I work and lift to SAVE my back!
I use light weights, but trying to add build up.
Thanks for this video!
I'm 64 years and restarted fitness after a five year pauze. Doing circuit training and cardio HITT ( walking not running yet ) twice a week . I don't like to excercice but I know from experience it 's healthier then not to excercise . Enjoying the podcast.
I wish you had included T‘ai Chi and Yoga as helpful exercises for elderly people
As a long time martial artist (Aikido) I would agree that T'ai Chi and Yoga are great activities. I know that Peter sometimes see's people who think that yoga is enough, and I think what he's saying is that it is not. Martial Arts has been a great exercise for me as it provides multiple movements at the same time, I know that we share many movements with T'ai Chi. Rolling on the mat (or in the yard) at 58 is still a fun and great way to work on my balance and core strength.
Looking at the bright side of 76 years of age and training to enjoy it! In both quality and quantity, Dr Attia delivers!! His book on longevity and the various podcasts I’ve come across are turning my training around, just the focus I didn’t realize I needed!
I love that Peter talks about feeling fatigue vs reps etc.
I hate gyms, it feels like such a waste of time compared to landscaping, building garden structures, playing tug with my very strong dog....hiking, etc.
I didnt know rucking was a thing. I used to carry a loaded backpack just to stay in shape for backpack/camping. I dont plan on backwoods camping anymore, but, I think Ill start walking with a pack again! My dog also has a backpack to carry his own food and water for day trips.
Ill be 66 years old in 2 months. Ive always been relatively fit, in spite of having RA and other autoimmune disorders.I generally take a break in about 10 minutes if Ive been wrestling with a big rock or 10 ft post. this seems to be about right. Ive been planting fruit trees and training dogs in preparation for old age. Maybe I wont need their help!!!
Thanks for these videos
I still enjoy training but dont always look forward to hard sessions. I use my garage. Im 66. 220 lbs. Today is deadlift and bench. Dealfift 3 sets of 2 reps. 440lbs. Bench 4 sets of 3 reps 255 lbs. I only started at 55.
I've been cycling consistently for 20 years, starting at age 50. I still mow (walking mower), edge, weed, blow, etc. my 1/2 acre yard once a week in the summer. I've always been an athlete, starting in my teens as a sprinter, then playing soccer, water skiing, mountain biking, and playing touch football into my late 40s. So I know the feeling of being in shape, especially while running track and for the last 20 years. I was aggressively riding for at least 10 years straight at high speeds across Florida and in hilly terrain, but in my sixties, I eventually backed off to 50 miles a week. I am confident my VO2 max is on the high side, but I've not had it tested. My issue is not taking my heart rate up and quickly recovering, it's increasing soreness the day after. I'm still doing the 50 miles and pushing it at times at 70, but if I lack any mobility it's because of muscle and joint pain and tightness. I will soldier on, but I'm not looking forward to the precipitous decline at 75!
A friend recently died who represented every bad thing you can think of. Obese, deconditioned to the point he was effectively disabled, fell often. Finally fell, hit his head, died. We all tried to help him. He wouldn't listen.
I find that so sad. Sadder still when obese parents doom their children with their bad food, bad eating habits, and lack of exercise. They will never have the life they deserve.
Soon 50, having a great difficulty to motivate myself. Tried many times to train consistently and fail every time. Feeling myself heavy most of the time, although I am not fat or big. Learned that it might come from low thyroid, a side effect. I do believe it, because I do have character to stay on ketovore and do other tasks, just not physical. At least I go for longer walks 3x week.
I am probably severely reconditioned after a long bout fighting cancer and the after-effects of treatment. I'm 66 yes old. I've FINALLY gained enough weight (per my GP) to start exercising. From this podcast, I see that walking is the best starting point , but what questions should I ask trainers so that I'm safe moving forward.
Link to Courtney?
Links to exercises?
Thanks. I’m 67, deconditioned, facing surgery (partial knee replacement). Did pre-hab and saw the benefit of PT. Eventually I didn’t keep it up. Good news is my body responded.
I was active. Biking, dancing, pickleball. Injury changed all of it. This episode gave me direction.
Seeking the mental turnaround. Good luck everyone.
How do I find the links?
Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun.
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
Make a bicycle your transportation option for short distance travel.
And we should all ALWAYS wear a helmets. I went on a solo bike hike n Euopr in my 40's. Very first day something caught my eye and as I looked to figure out whta I was seeing...off the edge of the pavement I went. Luckily I fell onto sand (and there was sand in my helmet!) but my loaded bike fell on me with all my gear.
I loved my bicycle too, and then I fell off of it. I came so close to breaking an arm and a leg. And you heard what Dr. Atia said about what happens if you break a leg after 65. I scared myself no more bikes for me.
So true about not waiting until something happens to you to start exercising. It doesn't need to be formal. Take a bike ride outside with a friend, get out and play golf (walk the course), etc. Do something fun! Even gardening, preparing the soil and planting, pulling roots, are activities to get you started. Hang out with active ppl and you will be too!
Thank goodness for this video. I follow and highly recommend Peter Attia to friends and family. As a soon-to-be 84 year old male however I often found myself impressed with the science and depressed at Peter's assessment of life over 80. This video helps to change that impression. What gives me the most hope is looking at people living to old age in the Blue Zones. I would love to see Peter do VO2 Maxes on these folks and I have to say my thought would be that they are nowhere near where they should be to be living that long. Perhaps a few studies in Loma Linda? Or in Costa Rica? I go to the gym 3-4 times a week doing elliptical and bike training and some strength work. This video will help me to push myself just a bit further. The pandemic definitely set me back and now I'm trying to regain that lost time.
I’m 60 and at the top of my F45 cardio/strength workout studio. There are people of all ages and abilities from 19 to 65. Do 5 days a week at the F45 studio combined with 3 days of zone 2 at home on the Peloton.
Excellent podcast episode! I was wondering when Peter was going to get around to us olds.
I'm a 64 year old female with significant shoulder arthritis, as well as spinal stenosis, most likely also due to arthritis. I was hoping there would be more insights into these types of issues that very commonly come with aging. I don't drive and have lived in the cities, many with steep hills, so I've been very active my whole life. While I'm in excellent shape cardio-wise and quite strong, I'm afraid decades of carrying heavy loads up and down hills and stairs has contributed to my joint problems; I would love to hear Peter's advice on where to go from here.
Thank you for your comments.
I just know that pushups caused a painful flareup in my arthritic shoulder that lasted for months after I stopped doing them. I guess the best thing to do would be to see a physical therapist to determine which exercises are safe and which to avoid for those who have my joint issues.
I am the son of a 77-year-old father, who is currently lacking a belief in significant transformation at his age. Trying to collect real-life examples of such transformations (photos, videos, texts). If anyone has, please share, would be very grateful.
Dr.Attia, perhaps some patients/clients are willing to share success stories for the benefit of others to spark their belief with the action even more. Thank you heaps for what you do.
I am 71 vegan lady, nutritionist I have been lifting since my 20’s no osteoporosis. Lifting weight for a 40 plus women is the only thing to truly define a women’s body.
my shoulders are trashed but for some reason I can use my rowing machine. It hurts too much to lift weights even the rubber bands. I use to do weight training and played tennis all day. I am in my 70's. My right should is bone on bone with an old rotator cuff tear. i do exercise. Rode my bike for 15 yrs to work 10 miles each way hills and no hills in the rain and snow !.. Last week I did a full week of loading gravel into the wheel barrel and made a path at my home. So I still use my body.
Thanks Peter. You’ve been helping me for 12 years.
It's really important to activate the muscle group you are trying to strengthen.
This guy is changing the meaning of life for older, less than fit/unhealthy folks and even people now functionally disabled for all practical purposes bc of their age and/or poor health. Like Patrick and Huberman (and others who in particular advise strength training for health and ageing like Mark Rippetoe, Jonathon Sullivan, Stuart McRoberts, Richard Winnett, Clarence Bass, etc), they are a treasure of wealth and wisdom for humanity...
This is the WHY on a technical level. Peer-to-peer discussion here. Do we need to buy the book to have the HOW on a “1) do this 2) do this next” level? In other words, how does the average person use this data practically?
Yes, I agree. I feel like I just need to know exactly how to do all this training. For example, how do a make my toes stronger?!!
I really needed to hear this. About to get hip replace. Been inactive for 4 years due to illness. Been swimming to build endurance. Thank you 🙏🏻
Having my 2 horses has helped me, as much physical work is needed for their care.
It’s great that the optimal training program he’s describing is basically crossfit.
Constantly varied functional movements across broad intensities and time domains.
I listened to the whole thing. It was waaaaaay too complicated! I’m 59, just started on HRT (I had to DEMAND it from my provider), been strength training with resistance bands for 6 months. I only do 10 minutes, but I’m absolutely consistent 3x week and never missed a workout. Consistency is what I’m trying to build. I have increased the resistance band to increase the difficulty, I also walk at least 100 stairs (up and down) per day and use a rebounder for joint-friendly cardio.
I’m not like all those other people who come to enjoy their exercise. I hate every minute. I only do it because I’m terrified of what will happen to my body over time as I continue to age. I wish I could learn to love it or at least like or enjoy it a little but I guess I’m just not one of those people. I am finding my balance and stability is really not very good since having knee repair surgery a couple of years ago so I definitely will start working on that but this whole video was just TOO MUCH. I don’t know how a person could do all those things, unless they are single and have nothing going on in their life except fitness.
*Whether he knows it or not, Dr Attia's advice of increasing frequency before weight is in harmony with James Clear's "need to establish a habit before you can enhance a habit."*
1:06:00 where I left off
Focusing on VO2 max is super valuable. Over the last year, as a 52-year-old woman, I have increased mine from 29 to 39.1 with strength training and Tabata workouts!! I use my Apple watch to track my VO2. I measure it 3-4 days a week during my workouts. I realize Apple watches are not perfect measurements, but multiple UA-cam videos say it's a somewhat accurate measurement. Do you have any thoughts on how to ACCURATELY track VO2 max without going into an exercise physiology lab? Should I believe my watch?
It's somewhat accurate, but a 12 min Cooper Run test is much better, and pretty easy to execute. Unless running is contraindicated for you.
@@robertscholten5539 @seaweedsnacks if running is contraindicated, you can try the Rockport Walking Test.
I'm a retired woman with arthritic joints. I have a weight bench that I use twice a week and there is really something about it that I feel well after. But also, I bought a VR system that is wireless and I play some lightly physical games like music games and a fitness / boxing type program. I really think older people should try something like this.
Started with flat walks once a week at 60, graduated to hiking hills/mountains, then ramped up to hiking mountains 3 times a week when I retired at 65. Now 68 I'm adding a little sprinting to my hikes. Never knew what VO2 Max meant on my fitness watch until I saw your videos! Thanks for that!
I want to start some strength training for core and arms but don't want to go to a gym. As someone who has never strength trained, what can I do at home or outdoors? Would love it if your videos show examples.
I’m 56 and small. I have noticed that my posture has improved by walking with a weighted vest. I ride road, gravel, and mtb. Even with weight lifting, I struggle to put my hitch rack on the car and my mountain bike on the rack.
This was an excellent podcast and very informative. I just wish he had touched on mental toughness doing intervals. I’m 67 and I think my mind quits before my body quits . This didn’t occur when I was younger
I understand and love weightlifting since my humble beginnings in our garage at 15 years old. I was coached by Jim Schmitz,Olympic coach and member on committee, and trained with Ed Corney,Mr. Universe. At 65 y.o.,I have benched pressed 385lbs. What is not discussed is genetics. As an example, my father did not resistance train or follow some fad diet. He did however,live till 98 years.o., God rest his soul.
Thankyou for the valuable information. I appreciate that you both made the effort to cover a lot and focus on my age group, 69.
69 y/o paraplegic (1997). I always was a gym rat and athletic. After the injury I have kept up with aerobic training and weights x 2 /wk. of course I don’t use heavy weights to protect my shoulders. ( twice /wk I add yellow band therapy similar to what someone recovering from shoulder surgery). I aim for 120-150 min aerobic in addition to weight training 🤞🏻🤞🏻
Dr.Attia very precise info very helpful God bless you always and family thank you much ♥️🇵🇭🇺🇸
74 year old yoga & exercise fitness teacher for those 50+ Muscle has no timeline start now & watch how weight balance strength & flexibility training changes your body mind & outlook on life my oldest student is 93 Healthy Happy Strong & Confident
I could hardly hear the interviewer but Peter Attia was nice and clear. For the interviewer, speak up please! Modulate yourself like Dr Attia's voice.
Such a deep explanation of exercises for 50+ population, I am in that category and loved the conversation. He mentioned about providing links to so many things but I don’t see it here, can you please help us with that, thank you
An eye-opener for me from a previous episode was the rapid decline in fast-twitch muscle fibers as we age. How can those be trained specifically and safely?
Hello Dr. Peter Attia, I have been following your work and Really like the way you described how western medicine evolved and what kinda changes need to happen for the next phase of health care.
Almost 80, still hitting the gyms 3X per week. Bench press, free weights, treadmill for 2-3 miles, lat pulls, quad chair exercises, bicep curls, etc. Now I’m trying to do TOE YOGA after wearing my toe spreaders.
Dr Attia
I love the information you share.
Try to work on eliminating “you know “sprinkled in between your sentences.
the astronauts train before and after space missions on a rebounder to gain and regain muscle and bone.it's all i do with some hand held weights because i don't jump high.i do a very effective HITT that only takes 15 minutes.going to a gym is not necessary.it is also is great for the lymph system.easy to bounce lightly after meals to help send the carbs into the muscle instead of using insulin.