Peter Attia Centenarian Decathlon list: Can we stay fit for life?

Losing strength and independence has been an inevitable part of aging, but Dr. Peter Attia has a plan to help us stay fit for life. 

In his book Outlive, he introduces the Centenarian Decathlon — a framework for identifying the ten physical abilities we want to maintain at age 100. These may include walking without help, lifting a bag of groceries, or getting up from the ground. By focusing on exercises that support these abilities, we can stay strong, active, and independent as we age.

In this review, we'll explain what Peter Attia’s Centenarian Decathlon list is, outline its benefits, and help you create a list that supports your goals.

What is Peter Attia’s Centenarian Decathlon list?

Dr. Peter Attia developed the Centenarian Decathlon by considering what physical activities he wanted to be capable of doing to feel satisfied with his life at age 100. He then created a list of physical tasks and reverse-engineered his exercise regimen to meet those goals.

His list is built around four key pillars of exercise: 

| Exercise pillar              | Description                                                                                                                             |
| ---------------------------- | --------------------------------------------------------------------------------------------------------------------------------------- |
| Stability                    | These exercises help you stay balanced so you don't trip or fall. They also make movements like bending, reaching, and standing easier. |
| Strength                     | Mobility exercises help preserve joint health and keep your body flexible and mobile, allowing for easier movement.                     |
| Aerobic training (Zone 2)    | Zone 2 training helps you keep up with daily activities like walking, climbing stairs, or playing outside.                              |
| Anaerobic training (VO2 max) | Short bursts of intense efforts keep muscles responsive and prevent physical decline

The Centenarian Decathlon aims to maintain strength, stability, cardiovascular health, and the ability to perform everyday activities in old age. The key benefits of training for a Centenarian Decathlon include:

• Improved functional fitness

• Reduced risk of falls

• Increased muscle mass and strength

• Improved cardiovascular health

• Enhanced bone density

• Improved mental well-being

Dr. Peter Attia’s Centenarian Decathlon: Full list

Dr. Peter Attia's Centenarian Decathlon list consists of 10 essential physical activities he chose to help him maintain independence in old age, including:

1. Hike 1.5 miles on a hilly trail

2. Get up off the floor with minimal support

3. Pick up a young child from the floor

4. Carry two five-pound grocery bags for five blocks

5. Lift a 20-pound suitcase into an overhead compartment

6. Balance on one leg for 30 seconds (or 15 seconds with eyes closed)

7. Have sex

8. Climb four flights of stairs in three minutes

9. Open a jar

10. Do 30 consecutive jump-rope skips

He chose these activities to focus on different aspects of fitness that are important for long-term health. Strength may be the most important as Attia emphasizes that muscle strength typically declines by about 8% to 17% per decade, making it crucial for maintaining functionality. 

Bonus read — If you want to improve other areas of your life, these guides could help:

• Adaptogens and nootropics

• Biohacking diet

• Oura Ring vs. Whoop

• Liposomal NAD benefits

How to create your Centenarian Decathlon list

Creating your Centenarian Decathlon list is about choosing physical activities that are meaningful to you. The goal is to select exercises that will keep you strong, agile, and independent as long as possible. 

To do this, the most important thing is to select activities based on your goals and follow Attia's four pillars of exercising.

Select activities based on your goals

Start by thinking about what activities are vital to you. Reflect on how you want to spend your time when you are older. For example, do you want to play with your grandchildren? You may dream of traveling to new places or engaging in hobbies like gardening or cooking. Consider whether maintaining independence at home is essential for you. 

Next, select tasks that reflect your interests and help with daily living skills. These activities should be enjoyable and practical. Dr. Peter Attia's original list includes hiking 1.5 miles on a hilly trail, getting up off the floor using minimal support, and lifting a 30-pound child from the ground.

Follow Attia's four pillars of exercising

Mixing things up keeps exercise fun, helps all your muscles stay strong, and supports your independence as you age.

Include strength, endurance, flexibility, and balance exercises in your routine. For strength, lift weights or do push-ups. For endurance, go for a walk or jog. For flexibility, try stretching or yoga. To improve balance, stand on one leg or practice tai chi.

Here's an example structure you can use to create your list based on Peter Attia's four pillars of exercise:

| Pillar             | Activity                         |
| ------------------ | -------------------------------- |
| Stability          | Standing on one leg              |
|              | Preparing a meal from scratch    |
| Strength           | Chair squats                     |
|              | Lifting grocery bags             |
| Anaerobic training | Brisk walking                    |
|              | Swimming                         |
| Aerobic training   | Hiking on gentle trails          |
|              | Climbing stairs at a steady pace |
|              | Riding a stationary bike         |
|              | Dancing (slow or moderate pace)

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After committing to a fitness plan, it's important to check in on your goals. Every once in a while, make sure they still challenge you and match what you enjoy.

How to stay fit for your Centenarian Decathlon 

Maintaining your physical ability as you age requires more than a list of activities — it's about building habits that sustain your strength and mobility for years to come. Here are some proven strategies to help you stay fit and healthy:

1. Exercise daily

2. Eat well

3. Sleep well

4. Manage mental health 

5. Take supplements

6. Personalize your approach with a DNA test

1. Exercise daily

Staying active means making movement a regular part of your routine. Try to get 150 minutes of moderate-intensity exercise, like walking briskly, or 75 minutes of vigorous exercise, such as running each week. Incorporate strength training twice a week to build muscle and improve fitness. If you struggle with time or energy, simple activities like stretching or a short walk can still help on low-motivation days.

Peter Attia’s workout routine targets key areas like balance, muscle strength, cardiovascular health, and high-intensity performance. Here’s how Attia suggests breaking it down weekly:

• Stability: One hour, split into 5 to 10-minute blocks, done before other workouts to improve balance and prevent injury

• Strength: Three full-body workouts, lasting 45 to 60 minutes each, targeting all major muscle groups

• Aerobic training: Four 45 to 60-minute zone 2 cardio workouts to improve endurance and heart health

• Anaerobic training: One 30-minute VO2 max workout focused on high-intensity interval training to enhance your body's ability to perform during strenuous activities

Source: SHVETS production

2. Eat well

Focus on nutrient-dense foods that support overall health to promote longevity through diet. Peter Attia’s diet prioritizes protein-rich foods — such as chicken, fish, and eggs — to maintain muscle mass and strength as we age. He’s also a big proponent of intermittent fasting, which promotes autophagy — our body’s natural repair mechanism.

Healthy fats from olive oil, avocados, and nuts are also crucial for brain and heart health. They provide essential nutrients while reducing inflammation. Avoid processed oils like corn or sunflower oil, which can contribute to health issues over time. Attia used to promote the keto diet, but he now believes in taking a more balanced approach based on the newest research.

For carbohydrates, opt for high-fiber, whole foods like beans, fruits, and vegetables. These provide essential nutrients, support digestion, and regulate weight, reducing the risk of chronic diseases like high blood pressure.

When it comes to alcohol, moderation is key. Limiting intake to no more than seven drinks per week — and no more than two drinks on any given day — can reduce the risk of conditions like cancer and Alzheimer's.

Source: Eduardo HernandezSoto

3. Sleep well

People who sleep well are less likely to get sick and may live longer. While you sleep, your body repairs itself — healing wounds, boosting the immune system, and aiding muscle and bone recovery. To stay healthy and energized, aim for 7–9 hours of sleep each night.

Peter Attia’s sleep strategy includes a calming nighttime routine to improve sleep quality. He uses supplements like magnesium and ashwagandha to relax the body and mind, creating the perfect conditions for restful sleep.

Technology can also enhance sleep. Attia tracks his sleep patterns with a sleep tracker, adjusting habits based on the data to optimize rest. A temperature-controlled mattress, like  Eight Sleep, can also help by regulating body temperature for deeper, more restorative sleep.

Source: SHVETS productions

Bonus read — Read our guides and reviews that can help you optimize your sleep:  

• Bryan Johnson’s sleep routine explained

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• The best Eight Sleep alternative

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4. Manage mental health

Mental health problems often manifest as physical symptoms. For instance, depression can cause fatigue, and anxiety may lead to muscle tension, making it difficult to exercise. Both conditions can also negatively impact longevity and quality of life.

To promote mental wellness, adopting a holistic approach that includes stress reduction and emotional resilience is important. Mindfulness practices, such as meditation and deep breathing, can effectively reduce stress and improve emotional well-being.

In women, mental issues can also be caused by unregulated menopause, so Attia is a proponent of using hormone replacement therapy to alleviate the symptoms. Personalizing mental health care to fit your lifestyle, genetics, and personal health history is also key as everyone’s needs are different.

Source: SHVETS production

5. Take supplements

As we age, our bodies require additional support to maintain health and vitality. Supplements can be a key factor in staying strong and active.

For instance, magnesium is vital for muscle function and bone health, helping us maintain strength as we age. Creatine, known for boosting muscle strength and energy, becomes especially beneficial as we age. Omega-3 fatty acids, found in fish oil, support heart health and help reduce inflammation, contributing to overall well-being.

These supplements support physical health, prevent weakness, and keep us moving as we age. Dr. Peter Attia’s supplement regimen also explores the potential longevity benefits of Rapamycin, an exciting supplement used to slow the aging process.

The right supplements will vary based on individual needs. Before creating your stack, you should do a blood test and consult with a healthcare professional to ensure you’re taking what’s best for your body.

Source: Pixabay

6. Personalize your approach with a DNA test

Dr. Peter Attia's Centenarian Decathlon framework emphasizes the importance of training today for the strength and mobility you'll need in later years. But to do that effectively, it's crucial to understand your body's unique needs and how they may change. 

Genetic testing is a powerful way to gain personalized insights into your health. A DNA test offers a comprehensive look at your genetic blueprint, providing valuable information about potential health risks. By understanding your genetic makeup, you can make more informed decisions about your fitness, nutrition, and lifestyle.

For example, your genetic information can reveal if you're at a higher risk for conditions like osteoarthritis, heart disease, or even bone density issues. This early knowledge allows you to take proactive steps to mitigate those risks.

One platform that offers comprehensive, personalized information using whole-genome sequencing (WGS) is Nucleus. It provides a complete picture of your health, including recommendations to support muscle strength, mobility, and longevity. Its easy-to-understand reports can help you train smarter, prevent injuries, and set yourself up for a lifetime of vitality.

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Nucleus: Your advanced genetic health solution for longevity

Nucleus is a cutting-edge DNA testing platform that leverages whole-genome sequencing to provide unparalleled insights into your genetic predisposition for over 800 health conditions.

Unlike traditional DNA tests, which analyze less than 0.1% of your genome, Nucleus sequences your entire DNA — all 6 billion data points — offering a comprehensive view of your health risks, including age-related conditions like:

• Rheumatoid arthritis

• Osteoarthritis

• Muscular degeneration

• Alzheimer's disease

• Macular degeneration

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Beyond identifying health risks, Nucleus helps you understand inherited traits within your family and even estimates genetic intelligence.

The reports are clear and actionable, using advanced data visualizations to make complex information easy to grasp. If you need further guidance, Nucleus offers AI health tips and also connects you with SteadyMD, their trusted genetic counseling partner. 

Your results will be continuously updated as new research emerges to ensure you always have the latest information. That will allow you to keep refining your Centenarian Decathlon list to keep it relevant.

Nucleus partner labs hold CLIA certification and CAP accreditation, guaranteeing high-quality results. The company prioritizes data security by following strict protocols, including HIPAA compliance, to keep your personal information safe.

How to start with Nucleus

Getting started with Nucleus Premium is simple:

1. Sign up for Nucleus Premium

2. Provide the necessary information

3. Order the kit

Once you get the kit, swab your cheek and send the sample to the lab. In six to eight weeks, you will be able to check the results through an easy-to-use online portal.   

Nucleus Premium costs $399. Its package includes the test kit, covers shipping both ways, and provides full access to your health and trait reports. It's also FSA/HSA eligible, making it more accessible for those looking to invest in their long-term health.

Featured image source: RDNE Stock project