March 3, 2024

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Peter Attia’s Anti-Aging Exercise Routine: 4 Types of Moves That Promote Longevity

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Peter Attia's anti-aging exercise routine is a science-based approach to fitness that can help you live longer and healthier. This routine includes four types of moves: strength training, cardio, stability exercises, and HIIT. Learn more about each type of move and how to implement Attia's routine in your own life.
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Peter Attia's Anti-Aging Exercise Routine: 4 Types of Moves That Promote Longevity

Peter Attia is a physician and longevity expert who is known for his evidence-based approach to health and fitness. His anti-aging exercise routine includes four types of moves: strength training, cardio, stability exercises, and high-intensity interval training (HIIT).

Strength training

Strength training is essential for maintaining muscle mass and bone density as we age. It also has a number of other anti-aging benefits, such as improving insulin sensitivity, reducing inflammation, and boosting metabolism.

Attia recommends doing two to three strength training sessions per week. Each session should focus on all of the major muscle groups. Some examples of strength training exercises include:

  • Squats
  • Lunges
  • Deadlifts
  • Push-ups
  • Pull-ups
  • Bench press
  • Overhead press
  • Rows

Cardio

Cardiovascular exercise is important for improving heart health, reducing the risk of chronic diseases, and promoting overall fitness.

Attia recommends doing at least three cardio sessions per week. Each session should be 30 to 60 minutes long. Some examples of cardio exercises include:

  • Running
  • Biking
  • Swimming
  • Hiking
  • Elliptical training
  • Rowing

Stability exercises

Stability exercises help to improve balance and coordination. This is important for reducing the risk of falls as we age.

Attia recommends doing stability exercises every day. Some examples of stability exercises include:

  • Single-leg stand
  • Plank
  • Bird dog
  • Side plank
  • Heel-to-toe walk

High-intensity interval training (HIIT)

HIIT is a type of exercise that involves alternating short bursts of high-intensity activity with periods of rest or low-intensity activity. HIIT is very effective at burning calories and improving cardiovascular fitness.

Attia recommends doing one to two HIIT sessions per week. Each session should be 20 to 30 minutes long. Some examples of HIIT exercises include:

  • Sprints
  • Burpees
  • Mountain climbers
  • Jumping jacks
  • Kettlebell swings

How to implement Attia’s anti-aging exercise routine

If you are new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to listen to your body and take rest days when needed.

Here is a sample anti-aging exercise routine that you can try:

Monday: Strength training
Tuesday: Cardio
Wednesday: Stability exercises
Thursday: Strength training
Friday: Cardio
Saturday: HIIT
Sunday: Rest or active recovery

You can adjust this routine to fit your own fitness level and goals. For example, if you are new to exercise, you may want to start with one or two workouts per week and gradually increase the number of workouts as you get stronger. You can also modify the exercises to make them easier or more challenging.

Peter Attia’s anti-aging exercise routine is a great way to improve your overall fitness and promote longevity. It includes a variety of exercise types that are beneficial for maintaining muscle mass and bone density, improving heart health, reducing the risk of chronic diseases, and improving balance and coordination.

If you are looking for an anti-aging exercise routine that is based on scientific evidence, Attia’s routine is a great option to consider.

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