What if I told you that the secret to living a long, healthy life lies not in a magic pill, but right in the gym? And no, I'm not talking about getting those six pack abs or bulging biceps. I'm talking about training for the Centenarian Olympics. Intrigued? Stick around because today we are diving into the world of exercise for longevity inspired by none other than Dr. Peter Attia.

Dr. Peter Attia, a renowned longevity expert, has shared his wisdom on how to optimize exercise for a long healthy life. So today we're going to break down his insights and show you how to apply them into your own life.

First things first, what are we optimizing for? According to Dr. Peter Attia, it's not about being the fastest or the strongest. It's about being able to do the things we love with the people we love for as long as possible. It's about preparing for a good life at age 100.

Imagine being able to play with your grandkids, garden, hike, or dance well into your 100s. That's the goal. And to achieve it, we need to focus on two key areas. Strength and stability.

So, let's start with strength. Dr. Attia is a big fan of the deadlift. Why? Because it is a fantastic tool for building strength and stability, which are crucial for longevity. But remember, it's not about lifting the heaviest weight. It's about proper form, control, and consistency.

Incorporate strength training exercises into your routine at least two to three times a week. This could be weightlifting, bodyweight exercises, or resistance band workouts. For example, squats, lunges, push ups, pull ups, all are great for building strength.

Remember, it's not about lifting the heaviest weight. It's about proper form and consistency, and always consult with a professional if you're new to strength training and fitness.

Next up, aerobic training. Dr. Atiyah talks about the importance of Zone 2 and Zone 5 training, but what does that look like in practice?

Zone 2 exercises are moderate intensity. Think brisk walking, light jogging, or cycling. You should be able to carry on a conversation and do some nasal breathing, while doing these exercises. Aim for at least 150 to 200 minutes of Zone 2 exercises each and every week.

Zone 5 exercises, on the other hand, are high intensity. This could be sprinting, high intensity interval training, HIIT, or any other exercise that gets your heart pounding. And you want to aim for at least 75 minutes of Zone 5 exercises each week.

Finally, let's talk about stability. As we age, our balance can deteriorate. Increasing our risk of falls and injuries, but the good news is we can improve our stability with targeted exercises.

Try exercises like yoga, tai chi, qigong, simple balance exercises like standing on one leg, maybe even with your eyes closed, even walking heel to toe, heel to toe can improve your stability. And don't forget about your feet. Maybe do some toe yoga, some toe exercises, aim to incorporate stability exercises into your routine at least two to three times a week.

So there you have it IgniteFit fam. The secret to longevity is not a magic pill, or a fad diet or some trend you found on TikTok. It's regular consistent exercise focused on strength, stability, and aerobic training. And remember always listen to your body and consult with a professional if you're new to exercise or strength training in general.

Here's to a long, happy, healthy life. I'll see you in the next one. Bye for now.

Thank you for reading!!