How to Stay Fit at 100: The Centenarian Olympics Explained
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The Pursuit of Longevity
Over the past few years, my fascination with longevity and well-being has grown. Observing the behaviors of older individuals, I’ve noted their health, happiness, and the common regret they share: the loss of agility and the ability to perform daily physical tasks.
Everyday encounters illustrate this point. Think about the elderly man on an airplane struggling to stow his carry-on or a relative who finds it difficult to rise from a chair. When was the last time you saw an older adult engaging in play with a child or effortlessly exiting a swimming pool?
This led me to ponder:
Is there a method to maintain physical abilities and stay fit at the age of 100?
Age and Physical Capability: A Matter of Choice?
It’s apparent that most people experience limitations in their daily activities as they age. For some, this decline is gradual, while for others, it can occur rapidly. The feeling of aging and physical decline can manifest in just a few months.
It seems almost natural to assume that physical capabilities diminish after a certain age. After all, we frequently witness seniors struggling with simple tasks, such as carrying groceries. This perception often leads to the belief that the decline of physical abilities follows an inevitable pattern after youth.
However, during my travels in Norway this past summer, I encountered a different narrative. Many of the most physically fit hikers I met were seniors. One remarkable woman, over 80, even shared her goal of summiting a mountain each week that summer. Their fitness levels were truly inspiring.
So, why do most individuals lose their physical abilities with age while others thrive in their golden years?
A Framework for Longevity
There’s no doubt that some individuals maintain excellent fitness well into their 80s and 90s, indicating that it’s possible to do so. Recently, I listened to an insightful episode of Doctor’s Pharmacy hosted by Dr. Mark Hyman, featuring longevity expert Dr. Peter Attia. He provided an intriguing perspective on this phenomenon.
Dr. Attia encourages us to envision the activities we wish to perform at age 100, such as:
- Rising from the floor without assistance.
- Exiting a pool independently.
- Lifting a child running towards us.
- Climbing three flights of stairs with 10 lbs. of groceries in each hand.
- Hoisting a 30 lb. suitcase into an overhead compartment.
Once you’ve identified these desired abilities, the next step is to work backward, setting milestones from your current age to 90 and 80.
Many people mistakenly believe that simply being "fit" is enough. However, without targeting specific abilities you wish to retain at 100, your likelihood of succeeding is diminished.
Training for the Centenarian Olympics
Maintaining physical fitness as you age is indeed achievable. While each person's goals may differ, effective training generally revolves around four core pillars.
Since this is a highly individual journey, there’s no universal approach. Each person will have unique starting points and physical backgrounds. The following pillars can enhance your training:
Stability
This often-overlooked aspect of physical training focuses on efficiently transferring load to muscles. Stability training is vital for injury prevention and promoting healthy movement.
Recommended stability exercises include:
- Unilateral exercises with an emphasis on form (like single-leg deadlifts and single-arm presses)
- Turkish get-ups
- Core strength workouts
Adequate Strength
Strength training typically involves compound movements, such as squats and deadlifts. A helpful resource for beginners is the Starting Strength program, which emphasizes proper form before tackling compound exercises.
Aerobic Efficiency
Training for aerobic efficiency involves moderate-paced exercise. Dr. Attia refers to this as zone 2 training, where you can converse comfortably. This approach enhances mitochondrial health.
Ideal aerobic efficiency workouts last between 30 and 60 minutes and may include:
- Low-intensity rowing
- Easy-paced running
- Gentle cycling
Anaerobic Performance
This consists of high-intensity, short-duration exercises, such as High-Intensity Interval Training (HIIT). Numerous HIIT templates are available for various fitness levels.
To delve deeper into the distinctions between aerobic and anaerobic training and their respective benefits, consider reading this informative article.
Incorporating yoga into your routine can also be beneficial, as it addresses stability, balance, flexibility, and muscular endurance simultaneously.
We often gravitate toward our strengths, which can lead to imbalances over time. Tim Ferriss, in Tools of Titans, quotes Laird Hamilton:
“All you flexible people should go bang some iron, and all you big weight lifters should go do some yoga. . . . We always gravitate toward our strengths because we want to be in our glory.”
Playing the Long Game
Let’s face it: this type of training isn’t always thrilling. Who finds joy in spending an hour on stabilizers or focusing intently on form while doing single-arm presses? As Tim Ferriss noted, “If you want to play the long game, you have to check your ego at the door.”
In various aspects of life, embracing the long game can be challenging. As Farnam Street articulates, “The first step to the long game is the hardest. The first step is visibly negative. You have to be willing to suffer today to not suffer tomorrow. This is why the long game is hard to play.”
In essence, committing to a program that yields long-term results can be difficult, particularly when the path is less enjoyable. Without commitment, results are elusive. So, how can we make this journey engaging enough to inspire people to take part in their Centenarian Olympics?
“By failing to prepare, you are preparing to fail,” - Benjamin Franklin.
Fostering a Sense of Purpose
The initial step in your Centenarian Olympics journey is to clarify your motivations. Many shy away from contemplating aging, but it’s an inevitable reality. The best defense is preparedness. If you’re not fully convinced that this approach will yield the results you desire, you may find it easy to give up.
Understanding the significance of this endeavor can help you remain committed. Setting annual goals within each pillar can foster accountability and motivation.
The Centenarian Olympics is a fantastic strategy to ensure you maintain your physical capabilities as you age. When combined with other longevity-promoting practices—such as mindful fasting, self-awareness about your health, and mindfulness—it creates a synergistic approach to aging, maximizing your chances of leading a long and fulfilling life.
The first video, What To Do Today To Be Healthy At 100, offers valuable insights on maintaining health and wellness as you age.
The second video, Peter Attia on How to Train for the “Centenarian Decathlon”, discusses effective training methods for achieving longevity and fitness.
Are you eager to live a long and healthy life? Consider joining the Health Optimization and Longevity Community!