How much time should a person spend exercising?

“How much time do I need to spend exercising?” It’s a question I hear often, and it is the subject of countless research studies and popular press articles. And yet, this question misses the point.
When it comes to exercise, we should only concern ourselves with duration insofar as it influences what we really care about: results. Exercise is not a goal in itself - rather, it is a means of achieving good cardiorespiratory fitness, strength, and metabolic health, and the ultimate indicators of sufficient exercise are therefore a good VO2 max and adequate muscle mass.
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.c...

[@nrjetik1]

i have been exercising daily for more than 35 years, at 64 and a menopausal woman, I recently was hit while training on my bike by a car 6 weeks ago and still battling the repercussions ( mostly TBI) My bone density ( I had a dexa scan 6 months ago showed is super) so my shattered radius and 4 broken ribs proves how hard I got hit. I am sure a "normal· 63 yesr old female would be dead- The recovery is slower than my athletic self likes, but I am making progress, walking 7-10km up and down hills, working on my balance, core etc. I aim to be back racing masters next year! thanks for always having great informational podcasts

[@oolala53]

Holy moly! Sending healing wishes.

[@suchirajoshi83]

Get well soon ❤

[@flowersfrom7311]

On the other hand, a normal 63 yo wouldn't be hit by a car while biking. It's a dangerous activity.

[@oolala53]

@@flowersfrom7311so is driving or riding in a car.

[@flowersfrom7311]

@@oolala53 Statistically, biking is a far more dangerous activity than driving. Taking in account that it is done mainly to improve health, it is not clear if it produces positive or negative outcome.

[@TroyQwert]

I saw a guy running in my neighborhood for many years. Well, running in his pace. Eventually, I stopped when I saw him on his route recently and gave him a hug after we introduced each other. He is 87 years young and he is jogging every day. I said: Thank you for encouraging me to continue! 😊

[@SeminarioMAE]

then what happened

[@ελευθερία-ε2ο]

Yeah, then what happened?

[@TroyQwert]

I didn't expect you guys being so qurious about this my little positive experience. Update: the guy, Mark, Ukrainian, looks like anglo-saxon, reminds me Joe Biden, immigrated 30 years ago, HE IS STILL RUNNING and working out on a chin-up bar and more. I see him from time to time and say Hallo! whenever I see him again on my route. Every time I see him he runs in opposite direction to me... What a guy!

[@ergocaustic3473]

@@TroyQwert Mark's not really a Ukrainian name though. Would you mind checking this with him?

[@TroyQwert]

@@ergocaustic3473 , don't try my patience.

[@mariosangermano]

I'm 60, and began cardio exercise at age 17. What I found over the years is, not that the exercise is 30 minutes or more, but the intensity and frequency. My conclusion. 30 to 45 minutes 5 days a week gives me the best overall sense of calm and peace and spending a lot of energy which gives me more energy. A resting heart rate between 52 bpm - 65 bpm. An average daily BP reading of 110/ 68, give or a take a few points. My highest, 119/ 78.

[@ho2673]

Lift weights ?

[@jeffdavis5841]

I'm recently turned 72. Have exercised regularly (5 to 7 times a week) since my mid 20's running, weight training, cycling. I track workouts on Strava and Garmin Connect as well as Zwift (indoor cycling). I think one thing here that isn't mentioned is the mental aspect and awareness. Exercising regularly keeps you focused on other healthy aspects of life like, diet, weight, rest, stress management and even social connections. You are tuned into these aspects because you do exercise daily. Its all preventative. Activities and intensity change with age but the fact I can still go out and ride a century (100 miler) although not as fast as I used to or hike or do a weight workout gives me a secure feeling that I'm taking care of myself and something to look forward to on a daily basis. Plus I figure if I keep moving its harder for the Grim Reaper to hit a moving target! Be well.

[@tommays56]

At 68 it’s really SAD to see how limited my low exercise neighbors have become

[@lisinbondi1240]

I used to run a women’s fitness center and the difference between the women that did and the women that did not widened with each decade. Seeing women in their 80s improve strength and fitness really quickly was a huge life lesson for me.

[@wertacus]

Absolutely, I've got loved ones who are in that camp and it's self-destructive. The inactivity compounds on itself and I'd like to see them jogging but now I'd be afraid of them falling

[@jarchack]

I'm 65 and have COPD and I work out an average of 2 hours a day spread out between weight training, biking and hiking. Unfortunately, I cannot do any high intensity cardio.

[@jdiritto701]

I'm only pushing 40 and agree, adding that it's also sad to see how limited some youth/kids are by low exercise

[@chrisslackrussell7484]

DONALD?

[@TheOneMastodon]

You're right; in order to be in good shape when you're old, you need to be in GREAT shape when you're young. Great isn't easy, it's hard.

[@tedwilson1477]

Id say its much more realisitic to stay consistent with exercise on what you enjoy, rather then trying to be great, which will quickly burn you out. Trying to be great is for full time athletes trying to be no.1.

[@tommyrq180]

I agree and would add that you need to be in great shape when young; and stick with it. As you age, it’s really a quick decline when you stop exercising, which leads to declining movement, which leads to a rapid downward spiral. As to the other comment, “the stay consistent with exercise on what you enjoy” is such a vague platitude as to be useless in application. Let me explain. As a long-time endurance and strength coach, I’ve worked with humans ranging from sedentary to elite. I started with elite cyclists and branched out as I got requests. Every human was different, but all of them benefited from an outside perspective and nudges to broaden their exercise window. Just going by feel is not advisable since “feel” is both elusive and highly variable, just as going by some magic prescription (especially diets…) will be alluring but usually suboptimal. If, for example, you “enjoy” walking five minutes a day, that would be better than being immobile. But just barely! If you want to exercise for longevity (lifespan and healthspan), you need to start “enjoying” more and different types of exercise. Some of that will be hard! In general terms, my elite athletes needed intervention in order to REST more and better-they worked out too hard without proper recovery. But most sedentary or low activity humans needed to do more, and learn to do so gradually so as to avoid injury. Peter is focusing on the long, multi-decadal term where age starts to degrade fitness, thus I return to strong support for TheOneMastodon’s (great name!) comment. Just my two cents! 😊

[@noosphericaltarzan]

There is a book titled The Mind-Body Method of Running that explores enjoyment, confidence, mental toughness, etc. A lot of information about the perception of effort being the true cause of fatigue.

[@bobafet5363]

🙌

[@tommyrq180]

@@noosphericaltarzan Right. It’s authored by Matt Fitzgerald (2010) who more recently (2023) wrote _How Bad Do You Want It?_ which I read. Essentially, he discusses how “feel” must be trained in order realize how much (more) performance you can squeeze out of yourself. Although he concentrates on competitive athletic performance, those principles apply to people interested simply in longevity and personal fitness. Many untrained people, for example, can find “Zone 2” but have no clue how hard they can go in a maximal test like VO2. They need a progressive training program that is in large part cognitive, to learn how hard they CAN push. They frankly quit way too early and waste test time and money. If you want to read the cult classic novel about finding out how hard you can go, find _Once A Runner_. “The trial of miles; miles of trials.”

[@fritsgerms3565]

I find it fascinating that this topic comes up again and again. A scientist once put it to me like this; with physical stress the system retains its ability to rejuvenate. You stop the physical stress and its intensity, you lower the rejuvenation ability. There is nothing to choose from. One or the other will happen.

[@Flux_Nomad]

I have a lousy work schedule sometimes with 12 hours shifts plus my commute home. Maybe, too many people are exhausted with overloaded schedules trying to figure out how to fit in their Fitness time

[@fritsgerms3565]

@@Flux_Nomad true. Often we don't know the true consequences of what we choose. If, even when we choose. Most philosophers agree; life is suffering.

[@ironmanix]

@@Flux_Nomad it's a matter of priorities.

[@LianaSchill-hz9fv]

Walking in the forest in Germany in Spring, where the air quality is amazing. Going into mountains soon in Austria. Training before helps.

[@Gref75]

Started regular excercise at christmas 2022 after watching Attia's Huberman and Rogan shorts, now I'm excercising 10 hours a week and never felt better. Fell in love with bike and lifting, now I'm trying to incorporate stretching routine. Stopped playing video games 5 days a week, gained so much energy during the day. Can't recommend it enough. Now other people see me after those months of training and get hooked on excercise by my example. It's awesome. My advice: don't start with other people's training programs. Start by walking or riding a bike, don't measure heartbeat, calories, exact time etc. One most important thing is a habit and most of us need pleasure and fun to make habit a part of our lifestyle. Counting, measuring and tracking may do the trick to motivate you but can also make all this too hard and require too much attention when all you really need to start building a habit is doing stuff daily or even 2-3 times a day for a few minutes. Also, buy Atomic Habits, it will change your life. Thank you dr Attia, you changed me as well as many others, I'm sure.

[@grantbradley5084]

Being active the majority of my life I don’t give my daily workouts a second thought. It’s a lifestyle. I work out with gymnastics rings three days a week, mixing in yoga and strength training on other days. I was approached by a gym member some time ago and asked if I was a MMA fighter. Lol I’m 67.

[@camillaholst7321]

😂💪🏆

[@nrjetik1]

normally I am the old lady kicking ass at the gym.being a trainer for over 35 years, I know what I'm doing and do more than most. this obviously saved my life

[@299300projects]

How much to exercise? I'm no expert, but I have been in sports all my life. What I have learned is my body talks to me. Sometimes it just says no exercise today. So, I take the day off. Sometimes two. For me it works, my normal workout is a set of piriformis stretches with Isometrics, balance, and rebounding, a stepper machine I have at the house. I limit myself to no more than one hour per day. I also make sure that my daily walking steps average around 4500/day. I'll be 91 later this year.

[@dali_bor]

Do you have any pain or chronic disease? Whta about your mobility? Are yoi comfortable sitting in squat position?

[@299300projects]

@@dali_bor No, no pain. My mobility is about 90-95% of my earlier years, but I do floor exercises all the time and get up with no problem. I squat down to pick stuff from the floor. My single biggest problem is Degenerating Disc Disease, the reason for the Piriformis stretches. The stretches have arrested that however.

[@cicir423]

@@299300projects this is so encouraging! My mom is almost your age, and she can't up get up off the floor or out of a tub. This breaks my heart! She does cardio every day on a stationary bike, but no stretching or strength training. After running for years, I've recently started yoga (better late than never!) and I can already feel what it's doing for me.

[@gregoryb9371]

You are the inspiration for active people like us. I'm only 62, but so far so good!

[@chasecentario5308]

60 minutes is fine per workout 5 out of 7 days is my usage. 72 now !

[@wazakiYEAH]

This is the reason why I switch to kettlebell training. I do 30 minutes max, and I'm good already. I'm just doing one simple complex kettlebell, and it is much easy to be consistent. You can do the exercise at home. You only need 1 or 2 bells for it.

[@gordonschiff3621]

Kettlebells are awesome. They do provide a very effective and efficient workout. Strength, cardio and mobility if you are doing goblets, halos, around the worlds, swings and clean presses. If just swings not so much.

[@sxwrtr918]

Been doing intense hill hiking for years, plus free weights. Have just switched from free weights to a kettlebell routine and it's an awesome workout. Really feel it! I do use the lighter dumbbells for arm fine tuning, though. I'm 63.

[@namazbaiishmakhametov1810]

What’s your simple complex, if you don’t mind sharing? Is it by chance a simple and sinister program?

[@aby9x]

​@@namazbaiishmakhametov1810 try the x orbit, it fires a bunch of muscles.

[@ho2673]

Goblet squats, bulgarian split squats and single leg deadlifts are great with Kbells 💪🏼

[@josephschuster7181]

I agree 100%! Know your physical abilities, and stay focused on technique. Frequency, patience, and your own comfort zone is a good benchmark. I’m committed to my physical well being for the rest of my life…I’m almost 65 and never committed for long to any form of exercise. But, I am now. Start believing in the results, and it will happen.

[@herb4991]

Dr Attia knows whereof he speaks. I turned 66 last month and decided to treat myself and do a lab VO2MAX test. The result was 45 which puts me at about the 95-98th percentile depending on whose chart you use.. My max sustainable heartrate is 172. Not bad for an old guy. I've been able to average about 3-4 miles running or 15-20 miles biking a day for my entire adult life in spite of being married, raising 4 kids and full time work. It has taken about 45 minutes to an hour six days a week. I've lived past the age where my sibliungs, parents and grand parents all died. I'm seeing more and more of my peers succomb to aging and it scares me. I don't want that to be me - not yet at least. I'm sure there is a point where too much exercise is too much, but I haven't gotten there yet.

[@liutasx]

You're bullshiting. Doing 6 day will cause body to overtrain (that happen and happen to any other person), so that is your real story how much was exercising?

[@francostacy7675]

Eventually we all take that ride in the ambulance

[@herb4991]

@@liutasx Sorry but you're wrong. Usually 3 days a week are zone 2. Two days are Zone 3-4 and at least one is zone 5 - 4/2 min intervals. Very doable if you have a lifetime history of it. Read some of what Dr Attia used to do training for channel crossing swims.

[@IntothewestOkotoks]

Very believable, good for you…those are some excellent results! I’m only in my early 50s, but have worked out 6-7 days a week since my late 30s. Mix of cardio and strength training (currently 8 workouts a week). I have added in quick 20-30 min yoga sessions the last couple years 6 days a week as I’ve noticed I need to work on mobility and flexibility more now than my 40s.

[@thebodykeepsthescore2828]

Another person who has fell for overtraining hype because the exersises laid out would destroy him and it's something his own regimen doesn't even come close to. Then, he feels compelled because he has been told by other soft people to call bullshit on a total stranger giving their experience🤦‍♂️ What he is doing is far from overtraining if he has been doing it most of his life. Overtraing exists when one is an extreme hybrid athlete for example. Regular joes it isnt a problem, conditioning and sedentary life/work styles, not enough sleep and poor diets are the culprit for why people burn out.​@liutasx Humans aren't as fragile as you think. I do 15 miles biking a day going to box/bjj 5 times a week. 2 hours boxing 2-3 hours bjj. No overtraining here Up your game and stop being scared😂

[@Ray_Here]

So Right Dr. Attia! I am 72yrs old. I started measuring my VO2 Max about a 18 months ago. Running three times a week, It took me a while to move it from 32 up to 35. About 9 months ago I started going to a trainer who kicks my butt twice a week. Six months ago I started running once a week with high intensity intervals based on Dr. Attila’s recommendation. The other 2 days are more in the zone 2 range. My VO2 max has increased to 40 and I’m going to push it higher. At my age, however, I do think taking two days off is wise and allows me to recover. After reading your book, Outlive, I have significantly changed my diet as well. Thank you for all your great advice!

[@The-Contractor]

My Father started me on Free Weight exercise when I was 8. I eventually aged to the point where pushing heavy iron was out. I switched to Overcoming Isometrics, Animal/Primal Flow, and Kettle Bell Swings. Now 68 and my biological age is approximately 40. More to the point, I feel great and look good. I exercise daily.

[@ra78100]

I am just like you, 68 and exercise practically everyday, I ride my bicycle 15 to 20 miles at times. I feel great and never had an issue. I know people younger them me that can hardly walk because they sit all day. Very sad to see them in such dire state

[@BigBadWolf..............]

I think most people who have exercised most of their life and actively try to stay in shape are fairly in tune with how hard to push themselves. When you start to get older you know what you used to be able to achieve and what is now attainable and if you are consistent what is sustainable. The big question for me is how much should I exercise when I am sick or injured. I don’t want to just sit around and wait to get better.

[@gregoryb9371]

I have this same issue with injuries and not wanting to shut it down. I usually switch activities (example from weight lifting to swimming, hiking, or paddleboarding) . But I have had some success with staying active through injuries (definitely frustrating though).

[@johndanczak]

I have a high VO2 max, bench press 225 10 reps, and squat 275 lbs. I also have a Cardiac Calcium Score of 1250. I’m 52. I can’t say exercise or being fit has done much to reduce my risk of sudden death by stroke or a cardiac event. So, take that for what it’s worth. Live in the moment. Don’t worry about 65 if you are 50. Just get to 51. That’s all I have to say about all the focus on exercise!

[@brettlaw4346]

Genetics are a bitch. Have you talked to your doctor about supplementing K2? If your intestinal flora isn't producing K2, you have a dietary deficiency or malabsorption issue, or your Vitamin D levels and calcium intake exceed your K2 levels ability to function, your body is going to store calcium where it shouldn't. If they haven't talked to you about your K2 levels, you should consider shopping around for a different doctor because the guy who graduates first, and the guy who graduates last are both called 'Doctor'. Talk to your doctor because addressing the plaques too quickly through supplementation can create the weaknesses in the vascular lining that end up throwing the clots that create the cardiac or stroke event.

[@IAmTheEggMan111]

That’s astonishing. What is your plan going forward? It’s not like you can push the exercise button any harder

[@AgeingResponsibly77]

I'm the lucky one at 65 years old my Cardiac Calcium Score through a MRI scan was Zero.

[@meltedsnowman9637]

@@brettlaw4346 Calcium in your arteries is the equivalent of the firefighters. Presence of Firefighters correlate highly with fires but they do not causes fires. Uncalcified plaque is more dangerous than calcified plaque. The calcification process actually stabilises the plaque.

[@Beans-great]

I train 5 days a week. 3 of which are resistance training days, 2 of which are short duration HIIT. The HIIT training consists of 30 second stair sprints followed by alternating sets of 25 push ups, and 25 dips. 10 sets, 45 seconds rest. During my resistance training days I do zone 2 for 30 to 40 minutes beforehand. I was a Canadian national level swimmer as a kid, and haven’t stopped. 51 years old and I don’t have any plans of stopping.

[@UsyksmashedFurytwice]

If you already have a busy life and you follow Attia’s protocol strictly, where the hell is the time for recovery? Loads of exercise without adequate rest & recovery is totally counterproductive and sets people up for injuries and imbalances.

[@winterbird4447]

True that!

[@sendykafitover40]

@@winterbird4447 Amen.

[@FirstnameLastname-nz2dq]

Alternate residence training with cardio. Use low intensity cardio for recovery days. Lift heavy and hard. Have one day for high intensity cardio for vo2 max building.

[@tom7471]

I love this video. First time viewer and I subscribed. I'm now 72 and workout about 10 hours a week, maybe a bit more. I do weight training (about 13 to 15 sets of 8 to 10 reps for large muscle groups per week with less than a minute's rest between sets, a few less sets for the smaller muscle groups), I do ab work three times a week, and a variety of cardio (brisk walking, rowing, hill climbing, stair climbing, elliptical biking, etc.) four to five times a week for between 120 and 210 minutes with 36 minutes of HIIT (usually on the stair machine). I do about a half hour stretching and hanging four or five times a week, but I don't include that in my 'workout time' totals. I do not feel rundown, but I do feel I have worked out hard. I eat clean with organic foods and supplements that seem to be helping, like collagen, creatine, Taurine, Glycine, NAC, omega 3's, L-Citrulline, D-3, K-2, Magnesium, and Zinc among a few others. We can not control everything, but with the given science, we can be collectively healthier than ever before. Best fortunes to all.

[@briancarpenter86]

I would love to be able to get this much in, in a week, but society doesn’t work that way. My normal schedule: 5:30 - Wake up 6:00 - Zone 2 cardio (once a week Swedish 4x4) 6:45 - Shower / take dogs out 7:00 - Get kids dressed and kids ready for school 7:30 - get kids to school and start work 5:30 - end of work (maybe), pick kids up from parents 6:00 - get home start dinner / walk dogs 7:00 - Dinner 7:45 - Kids Baths 8:15 - bed time routine with kids 9:00 - answer emails finish work projects 10/11: - Sleep Very little time to sit back and enjoy life while trying to extend it. If only society / companies valued their employees heath. But that will never happen.

[@bingoberra18]

What is Swedish 4x4 Zone 2?

[@АнтонАлексеенко_044]

In a couple of years kids will be able to get dressed and get home themselves and it will get better

[@hannathehappynomad]

I'm a single mom to 2 and I absolutely get it. But I also think everyone needs to have priorities. Maybe move to a smaller house, so you don't have to spend so many hours working if your priorities are being with kids more and taking care of yourself. We all have to find our own balance and listen less to the "rules of society". Also, spend time with your kids now while they want to do the same. As teens they won't to do it as much and you will also regain your free time

[@Re3iRtH]

You're working too many hours at a day job. Work less, live more.

[@marciamakoviecki3295]

I worked out every day instead of eating lunch at work. Don't you get a lunch break? Gym close by or go for a walk?

[@tomdebevoise]

I am 66 and my VO2man is 55. I exercise 9 to 12 hours/week with approximately 3-4 hours in Zone 2, i.e. I will go biking for 1-1/2 hours at a 14-5mph. Then on Tuesday, I will go on a Z5 ride with a bunch of guys at 18-25mph.

[@mike110111]

It's taken me a long time to escape the mindset that mild exercise is the best for you, and Dr Attia's breaking down the data in his videos is a big part of how I managed to do it

[@HkFinn83]

100% The ‘fitness’ industry has been obsessed for most of this century with ‘high intensity’ cardio and weightlifting. More than any good evidence, I believe this is more about people in this industry being mostly bodybuilders who like lifting weights and hate actually exercising. It’s about rationalisation.

[@jmass4207]

@@HkFinn83Resistance training and high intensity cardio are crucial pillars of fitness. Light cardio throughout the day being the other, but one of three only.

[@quantumfx2677]

​@@HkFinn83Resistance weight training is a must for longevity as well as adding in aerobics! At 55 I still look like I did in my 30s! And going stronger than ever!

[@RadarAustralia]

I have never been able to mildly surf ski in a downwind, or mountain bike on a technical and sometimes fast trails. It is hard to get that level of VO2 max in the gym.

[@HkFinn83]

@@jmass4207 weightlifting is mostly about vanity. There’s almost no reason to do it at all if you don’t enjoy it. And still being alive at 55 is hardly an achievement.

[@energyexecs]

Great video - I’m 67 and been working out all my life. Right now in preparing for a USTAF Masters 60 meters dash. I walk trot about 4-7 miles per day depending how my body feels. I add bar exercises- pull-ups, chin-ups, hanging leg lifts, push-ups. And now plyometrics as I get ready for the 60 meter dash. My goal is Top 10 times in the world in my Age group for 60 meter M65-M70.

[@magosia235]

I'll send this to anyone who would listen in response to them saying that I exercise too much, 10 minutes a day is enough. Maybe for them. But I'm almost 46 and just last week hanged 4.38 minutes on the bar. And hearing your words, I couldn't be prouder of myself. Thank you for everything that you are doing!

[@francostacy7675]

Proud of what? That you can hang that long? ….in the scheme of life and society, how does that rank?

[@stephenjensen1988]

@@francostacy7675 don't worry franco, I can't hang that long either...

[@michaelfavata2720]

That is an obscene dead hang time. Do you train for that specifically, or did freakish grip strength and endurance come along for the ride with other training?

[@magosia235]

@@michaelfavata2720 Oh, that came totally by accident. I started hanging a couple of months ago every day. Longer and longer each time. And then on one hand. I guess it's a matter of consistency and pushing through pain and discomfort. And thank you for motivating me to try to go for more 😁

[@francostacy7675]

@@stephenjensen1988 well I can and I didn’t train for it….never wake up proud about it. No let me be honest here, I used too and I don’t measure it anymore. I measured it in a competition on a military base. I was also arm wrestling champion on base. I am more proud that I never have drank or smoked, and I never cheated on my wife, and raised 4 kids and was always there for them and never complained I am proud of the medals on my wall and my close friends and my faith and proud of my country…..I also give back to my community, pride doesn’t come to me about my hang time lol Personally I think the doctor should be more concerned about his dosages of statin drugs he takes ….but it’s his life to live as he sees fit

[@newtonlee7849]

Excellent & objective advice & insights on this topic. Dr Attia is 100% right that it is What have you done with the time spent, & NOT time spent exercising that matters. I've seen far too many people spending more time on their cell phones than working up a sweat in the gym.

[@Gowalkabout]

The best video I’ve ever seen summarizing this issue. Intensity is soooo important.

[@howarddavies782]

Intensity over duration is something that I thought would be a good marker for training goals. Good video.

[@thefpvlife7785]

The old adage of Quality not Quantity for sure Dr. Attia. Fantastic input here.

[@AnalogFitness]

Spot on. I see some going through the motions just to say they did it. Huge difference in comfortably running through an easy routine vs pushing it hard.

[@LoveCoffee123]

Thanks. I am 50 (49.3) years old, and my VO2 max is 50. He is right; I row on Concept2 6800 m every day on average (around 25 mins) and 2.5 million meters a year, for the last two. 80% of my exercise is at 70-80 % effort while 20% is max effort up to 20 mins 171 bpm which is under 20 min 5 k on concept 2.

[@borg_uk]

6800 in 25 min is a great pace for that distance. 👏👏👏

[@cisium1184]

The practical issue I have with this focus on empirical outputs, is how those outputs translate to something the average fatso like me can use. Many of the people whose inputs you are criticizing do not have access to, or cannot afford to access, all or even most of those empirical outputs. So they are basically in the gym winging it, and doing so not knowing whether they are (if watching the news) improving VO2max versus not, or (if killing themselves on the treadmill) improving V02max versus actually killing themselves via heart attack. What you have said in other videos is, "just move so that you can carry on a conversation with a struggle, usually between X and Y mph, and don't get too hung up about it" - which is good advice but which puts us right back where we started again. Result always follows cause, and inputs matter because you don't get the outputs without them. TL;DR, people want to know about inputs because inputs are what they can control. So this video kinda begs the question it purports to answer.

[@User-54631]

Since I’ve stopped CrossFit and went back to just basic 5x5. Kept the same amount of days on/off and kept my cycling the same. I started to sleep so much better. After quitting CrossFit

[@flynnoflenniken7402]

What I've settled on for now is 20-30 minutes of kettlebell/clubbell exercises following the Easy Strength strategy from Coach Dan and Pavel every single day 7 days a week with a brisk walk in the morning as the sun is rising and a brisk walk in the evening when the sun is setting. All in all it's about an hour per day. On Sundays I also go to a pool and swim some laps for about an hour. It's the only day I really have the time to set aside for my preferred cardio of swimming. My routines tend to change over time though, so who knows what I'll be doing 10 years or 20 years from now. I can say for now though that compared to my peers generally I'm far stronger, I have far more endurance, and I have noticeably better posture. I regularly get mistaken for being 10 years or so younger than I actually am, and I would say my time investment in exercise is pretty minimal. I'm sure there are individuals who invest more time than I do who are in even better condition than I am, but there are significant benefits with even a minimal investment in exercise.

[@VFITWITHVERA]

Omg, Peter, thank you 🙏🏼 This is EXACTLY what I have been trying to explain to many of the highly sceptical and hugely hesitant trainees who do not believe that my results have been achieved by 20-40 minutes of home bodyweight training solely!!! It is all about the intensity and and focus and the challenge! Also find it hard to reassure the followers who request only 60 minute sessions: my 20 minute bodyweight burpee HIIT is waaay more effective than the 1-hour dumbbell workout. These save tons of time too😅 And yes, diversity AND consistency are also KEY 💪🏼💯❤️

[@nickijames5122]

Yayyy, another burpee fanatic 😂 I struggle using dumbells, every time I tried I’d strain a part of my body, obviously my form is wrong and anyway, I never got past 3kg lol. I just love bodyweight HIIT workouts. Okay, it may take more time to see muscles like you would with weights, but I’m not looking for ripped abs. Even if I see a subtle toning and as long as it still strengthens my bones as I age, then that’s good enough for me. 3 x 60 min HIIT - repeat, no repeat, isometric, abs to change things up, and 60 min exercise bike a weekI just want to feel stronger and lift my mood and I’m okay with that 👍🏻

[@AgeingResponsibly77]

I do push ups, Famer Carries, Squats, dead hangs all with a variety of heavy kettlebells and all whilst wearing a 7kg vest. It takes me 15 mins max. I do it 5 times per week. Add walking, table tennis, cycling and sleeping 8 hours every night. Eat well, do fasting most morning along with cold showers. I'm ready for a decade in my 70s very soon

[@zl1David]

Since April, I've started a twice weekly exercise program; I'm 57. It's only twice weekly but it's mountain climbing . One hike involves climbing w a backpack as fast as I can in an hour . The alternate hike is a prolonged lower intensity hike of 1 or 2 of Nh's White Mtns of at least 2x the distance ( 7 to 12 miles) of the aforementioned traing hike. I feel great and have dropped my resting hr from 63 to 53.

[@HSLSFirst]

Great advice. Do as much as you can and, keep pushing to improve strength and cardio

[@tommyrq180]

Very well-stated. If your objective is longevity, or increased healthspan and lifespan, then you should first understand your own fitness by testing and analysis; not anecdotes (which abound…). Trust, but verify. 😊 Knowing where you are, then you need to work at it, periodically re-assessing your progress. It’s far too easy to fall for all the snake oil out there when you are guessing. I would just add one other issue: Feel. Some gurus say to go by feel, or “I know my body.” As a coach of a wide spectrum of people over four decades, I observed that most people need to refine their feel based on objective data. Often their feel is a house of cards that collapses under scrutiny. What Peter is saying in short is this: bite the bullet and test your fitness. Find out what’s really going on; where you really stand given what we know now. Then carry out a consistent plan to improve. Lacking that, you’re just guessing and in my experience, those guesses tend to be self-deceptive. Which is why I have coaches, too, and they’re not me! 😅

[@francostacy7675]

I don’t see a fit muscular person when I look at Dr Attia, should that count for anything

[@tommyrq180]

@@francostacy7675 You are falling into two traps. First, the YT comments trap where saying something cynical is a bad habit. Second, you going on appearance, which is entirely subjective and hardly useful when data is available. If you go on how he tests physically, you will see he’s elite on many levels as a result of his athletic career and longevity-focused training program. So if you don’t see it, your visual perspective needs to be recalibrated. “Fit muscular” here does not mean some gym bro on gear…quite the contrary. Because you have established zero credibility other than commenting, whether you see it or not is essentially meaningless except the degree it reveals your shortcomings. In fact, based on the video and my comment above, yours is laughably revealing. Classic. 🧐

[@buddylove2073]

@@tommyrq180 Great rebuttal. I'm also familiar with Dr Attia's well documented health and athletic sport background and agree with you. Meathead you responded to is out of his depth.

[@peterrex8191]

In my late twenties I discovered a book by Ellington Darden..it basically explained why you should build and maintain muscle…how to do simple but strenuous exercises and eat …I didn’t follow him to the letter..but have the basics ..now in my fifties it saddens me to see friends and family members turn to mush…so many issues, back, knees weight…energy etc…I am about 10 pounds above what I weighed at 25..have muscle ..stay active…I’m happy.

[@stevezodiac491]

The answer to how much exercise is correct, is within you. Each bout of exercise has to be recovered from and therefore there is a limit to how much exercise stress you can put your body through. If you do too much, or do not have enough rest between exercise bouts, you will be tired all the time and your performance level will fall from previous levels or plateux. Worse still you will become irritable, ill and may no longer want to exercise. If you do too little, or at too low intensity, culminating in only small amounts of exercise stress, you will not benefit from the full training effect. So put these two things together and through trial and error you will find out what your own body can cope with and it is individual to you. On plateuxing also, there is a limit to how fit or fast anybody can be, even with the best exercise regime. This is dictated by your own natural ability and genetics. The level of stress you can cope with will depend on your age and how many months / years you have been exercising for also. You will soon find out after a time, what is right for you at a specific point in time. One other thought, the training effect persae, is not a universal phenomenon, some people react to it greatly, others less so or hardly at all, as found in large studies. The other thing is to immitate exercises that human beings were designed for. We have ( male humans ) evolved to be endurance hunters and gatherers. Human beings used to make their living, catching prey, by running faster animals down, over prolonged periods. We have excessively large hearts, present a small target to the sun because of our efficient, bipedal motion, are naked of fur and have the ability to sweat profusely to rid the body of excessive heat. All adoptations, to chase down prey, over long periods, to eat meat and survive. All you have to do, is immitate that, in the exercise you do, and you have aerobic, cardiovascular system promoting exercise as we were adapted for. Having a strong body is good also, but a slim strong body is healthy, not looking like a gorilla, which we were never intended to be, which in consequence means increasing your resting metabolic rate to feed all that extra muscle with oxygen. In a food shortage world, large bodies would go extinct. Slim people live longer - fact !

[@oldnatty61]

It's all about intensity. Our bodies operate on one mechanism: "feast or famine/fight or flight". Survival. Exercise is an event your body views as a threat. Your body adapts to the exercise threat in a very direct common sense way. The more you ask of your body the more it'll give you. The less you asked of it the less it'll give you. This hyper-analyzation of every nuance of the adaptation process doesn't help. It just over complicates and creates confusion. Go hard then take it easy until recovered then go hard again. The harder you go the less time you have to do it. I've done very productive 5 minute workouts. On recovery days something like an hour is good. Could go longer sometimes. Just be sure to be fully recovered on intensity days.

[@markmetternich7629]

6-12 hours a week. 80 % in steady state zone 2, 10% in vo2max intervals (always after the zone 2) and some resistance training!

[@evanhadkins5532]

The output data. The biggest gains are going from sedentary to something. There may be a point where intense exercise stops being of benefit - though this probably doesn't apply to moderate exercise. With moderate exercise the benefits probably keep going - though they get less as you go (getting to elite level from very good gives way less change to health than going from sedentary to the 30minsx4 or 5

[@JohnMcAfee-se9ms]

Completely sedentary people in those survey studies don't do 20 minutes of indoor walking per day, which could be vacuuming, walking around a mall and carrying some groceries, etc. In other words, they are bedbound and likely dying of cancer or some other disease. Of course they will be likely to die soon in the epidemiology, therefore skewing the numbers. It's not that being sedentary made them die, it's that when you break your hip as an elderly person you're going to die soon anyway.

[@DeputyChiefWhip]

Having weight trained all of my adult life, and done many sports to a decent level, at my current middle age, I find working out has barely any point at all. What does have a point is just being active and outside as much as possible everyday. Good old fashioned Walking is my main thing... A bit of cycling, wild swimming, paddleboard and shooting a few hoops , maybe a few sets of bodyweight squats a few times a week is more than enough. By counting session and stats, weights and reps especially later in life can be motivating depending on your ego or what where you are /you want out of life. But for me, I'd rather take a walk through a town, city, park, heath, forest or along a beach any day than go in an air conditioned room and walk on a treadmill.

[@luisOctubre64]

I agree somehow, the quality of your workout have to be combined with your resting/sleeping, your nutrition and overall lifestyle. I am 59 now, I generally train for an hour an 20 minutes daily for four to six days a week. During my training I do 15 to 20 minutes stretching and core exercises, one hour of weight/calesthenic. Then I move downstairs to the Sauna/cold shower for another 30 to 40 minutes and last I swim under water back and forth in the pool for 20 minutes. I generally walk the 5 to 6 km bearfoot in the sandy beach and do regular plunges in cold water in cove nearby. I also do 48 to 72 hours fasting every 3 to four months. My vitality and muscles is like a 40 years old. Thanks to guys like Peter Atia, Andrew Heuberman and others.

[@mustafabaris9681]

To me it is binary ..I am 47 years-old, I go for a run every single day regardless of the weather ( Big Goggins fan here ) and I have three different neighbors that live in the same apartment complex that I live in. One has just turned 73 , I see him every day at the park where I run , another neighbor 83 years-old, this guy is really intense, he goes on very long runs every other day, he goes on highways to run and such, then I have a 61 year-old neighbor and it takes him 20 minutes to walk to the park where I usually run , and the park is just a short distance from the apartment complex, takes me about 3-4 minutes to get there and that neighbor just recently quit smoking after being diagnosed with COPD ( Chronic Obstruction Pulmonary Disease ) . He told me that he started smoking when he was 14 years-old and smoked two packs a day ... Secret to longevity ? You need to build these good habits of exercising at a younger age and the most important thing is CONSISTENCY ..

[@franciscodominguez5864]

I'll will include to exercise consistency the equal or more important health equations is Efforts + Determinations = Force with given proper time. Just as easy as I measured my own RPE (Rate of Perceive Exertion) That's how I know if I'm gaining health benefits as always, as cycling enthusiasts incorporating some strength resistance plus HIIT cycles.

[@captainandrewcrabtree]

#stayhard

[@downieduck2414]

47 and you bragging hilarious - i was serious tennis player and runner till 60's now, well the osteo catches up..look at someone who 80 plus who still doing it all. One thing i observed from my youth was the old scandinavian ladies 65 plus, who did yoga -- they continued on with all the other sports, tennis ski hike etc etc

[@blackthornep8115]

@@downieduck2414 Variety is the key, most people do one thing and break themselves. Its a tale old as time that's why I don't like sports for the most part. They should be enjoyed casually backed up by great conditioning. Most people are too lazy or foolish to do the import work or just live way too hard on the other end.

[@Richie_Oh]

Who’s gonna carry the boats and the logs??!!

[@williewonka6694]

Age 64. Gave up vigorous excercise, due to observations of my peers and older generations. Sports like basketball, football, running, horseback riding, golf, tennis and others, tended to result in permanent damage to the joints, tendons, muscles, spine, and accidental injuries. I enjoy long walks and hikes in nature and working outside in my gardens and yard.

[@stevenmishos]

I'm currently deciding whether I should hang up my volleyball shoes for that same reason (still very active though in less chaotic exercise modalities).

[@rickguerrero2282]

I have taken the opposite path at 67 years of age. Over a w year period (with a bit of pain), I gradually increased my basketball workouts. As long as I kept my work within a reasonable level, my joints and muscles would adapt. If I got an injury, I took time to recover. Now, I am able to get vigorous running & dribbling drills in a few times each week. I did it so I could maintain hand-eye coordination, and build core strength. But I DO fear that one day, my knees will say, “no nas, no mas”. I will play the next few years by feel and hopefully be able to maintain a decent amount of vigor and avoid injury.

[@jmass4207]

People need to put in the resistance training time to combat the deleterious effects of being sedentary the vast majority of the day if they want to engage in competitive, intense, external-goal oriented sports and not get hurt. Were you doing that?

[@downieduck2414]

same i am 72 and all that running and tennis - it catches up, some idiot bragging at 47 how he does so much -- look to the 70 plus who still very active - i noticed the old ladies who did yoga still managed to do hiking tennis ski

[@blackthornep8115]

@@jmass4207 There is a massive disconnected with physical training and movement vs being a very sedentary society. The society and mindset have to change. Too much stupidity going around and applying logic incorrectly!

[@Marathon5151]

I don’t care if people near me think I’m crazy, which they do, but I run 12-14 hours a week, strength train 3-4 hours a week and play around with my kids. I have more energy than anybody else I know.

[@laurafuller8528]

What is your age?

[@Marathon5151]

@@laurafuller8528Just hit 40.

[@TruthFactsLM57]

From 2001 to 2006, Attia began a residency in general surgery at the Johns Hopkins Hospital in Baltimore, Maryland, but never completed his residency, nor completed a fellowship or became board certified.[

[@whoevergolf1]

Agree. Most guideline focus just on time spend on exercise but not intensity. Walking for 30 minutes is very different from running for 30 minutes. Swimming 500 meters in 30 minutes is very different from swimming 1500 meters in 30 minutes. Spending an hour on weight training with very light weight vs very heavy weight is very different.

[@Mrfailstandstil]

I workout 6 times a week for 1 to 1:15 hours depending on a particular routine for that day and feel great

[@ryanbonser361]

Keeping it mixed up your body guessing plays a big part too. Don’t just do the same thing day after day. Row, run, bike, walk, ski, swim, lift in different pairings some short some long some zone 2 some all out. Concept 2 and Assault fitness products

[@markkuskin5453]

Dr. Peter, thanks for your clear and caring message in this video-much appreciated frank advice from a very knowledgeable and well-known expert in your field! ✌️

[@phillipmcdonald69896]

Thanks Peter, your making a huge difference with the knowledge you are putting out there 👏👏👏

[@peoplearecrazy1798]

Great points! Intensity matters when it comes to time.

[@iyernil1]

One of the best videos on fitness - short but perfect - thanks Peter - loved your book as well

[@guslevy3506]

54yo. 53 VO2 Max. Run 3-5mi 6 days per week. Lift weights 1hr 6 days per week. Play 2-4hrs of pickleball almost every day. 1700 straight days of 10k steps. For me, I live my life with sets of routines…it’s easy to exercise when it is simply a part of my day. I think many others would benefit from creating and filling daily routines…

[@chiropracticleipzig4328]

All research efforts I can see are focused on the shortest possible time to exercise in order to achieve any health gains. I think this emphasis is wrong. Not dying early is a very limited goal… Also this approach misses all the other benefits of exercise, such as socialising, being outside, utilising your muscle pharmacy, being proud of oneself for the self-care. Lastly I believe Peter is right in saying that intensity is the parameter that is missed in most routines. I doesn’t matter if it weightlifting or yoga. Intensity makes it better.

[@jeffblair6586]

Great point. I have frequently questioned the validity of data based on exercise quantity for this exact reason.

[@baddognobiscuit2]

I'm 81. I have always enjoyed exercise...I walk 3-5 miles a day, some on hilly terrain. I do contemporary yoga which has some strength and cardio built in. I don't know how to get a VO2 rating but I can tell you right now, my cardio fitness will be unspectacular at best. Going to start fixing that. Now😅

[@shyambiswal91]

Very well explained. I think this may be the case for the 10k steps walking vs running!

[@PassRush49]

Personal fitness trainer here. There are so many variables to working out in determining how much exercise one should get: your individual goal of training, intensity of training, age.

[@shamshermann]

A 6:37 video, finally one I could get through! Thank you Peter

[@beckyn9338]

You always make perfect sense. And I love that you talk about the literature. Anyway, I’m old and in terrible shape. I guess I have to start somewhere.

[@Physiobynumbers]

Good advice. Especially when u get older. It's something I tell my patients daily. For back pain especially.

[@LobsterMobility]

Dude your channel will blow up, its a matter of time. Keep going mate! Andre

[@alexanderearl6860]

I started bodybuilding at 17, went pro in 2019 at age 29. Now I’m going on 34 and I train maybe 2 times a week sometimes 3, full body workouts supersetting everything such as cable flys, then using 1 handle to do biceps, 20 secs rest if that then back at it for 5 sets. My workouts are around 25 mins and I’m pretty active during the day for cardio. My body has stayed the same more or less with steady diet for the last 2 years and is enough for staying in good shape for me.

[@therehastobesomethingmoore]

I am about to turn 62. I do HIT strength training 4 days a week ( based on Dorian Yates, Blood n Guts routine ). I love it ! I have gained a huge amount of strength since retiring 18 months ago. I do walk about 30 minutes a day but need to start working on Vo2 max.

[@MerrittCluff]

I exercise and eat to feel better today. Too many unknowns to assure additional longevity. The point is to enjoy today and live it to the full. Of course, understand that what you do today also will affect quality of life tomorrow.

[@michaeltaylor8204]

not everyone exercise for specific health benefits. many exercise for hrs for the incredible feeling emotional high gained from high volume training. I exercise for 6 hrs a day if you cnt walking as exercise_ cardio gym 2 hrs a day I just walk walk and walk . never had a driver's licence aged 62 perfect health.

[@Rob954ever]

I'm almost 58. I implemented HIIT training about 15 years ago. I will typically do a full body Kettlebell routine with jumping rope between each Kettlebell exercise. 30 seconds of work, 40 seconds of rest ( enough time to let my heart beat drop by 10 to 12 beats) . My workout time doing this is about 40 to 45 minutes max. I also play basketball once a week for about an hour and a half to two hours once a week. My doctor told me that I have the cardiovascular system of someone around 42 to 44 years old. Everything Dr. Attia is saying is 100% correct. Intensity is the key. Not length of time. In fact, anything over 45 min, cortisol is being released, diminishing your gains.

[@marktapley7571]

There is no question that some exercise is beneficial and most people don’t get enough. The issue is how much will lots of it extend quality and quantity of life. It is a given that some exercise is beneficial but it is also known that there a point that is quickly reached in which there is a diminishing return. Many people are at this point and in fact are not sufficiently recovering from the previous session before starting up again, As an example, there are several noted long distance runners who have fallen over dead while running because of stressing their heart too much. Few if any of the oldest people on record did any systematic exercise but lived what would be considered a normal routine life with no particular focus on physical fitness.

[@ryandeffley7652]

People should be generally active every single day. If you're healthy, there should never be a single day where you're sitting/laying all day. But formal exercise with more intensity should either have a higher frequency with lower volume and duration or lower frequency with more volume/duration. The sweet spot for me is 20-30 min lifting workouts 6x per week with three upper and three lower. I do only 10-12 sets per workout. In general, I walk a lot, climb stairs daily, do mobility/flexibility daily, etc.. Movement is healthy.

[@seattlegrrlie]

I never thought about it, but you're exactly right. Yesterday, I did intervals on the elliptical dripping sweat at 240watts and the guy next to me was watching the news... literally watching the news

[@Ajas0810]

I’m a fan if kettlebell workouts. Clean press squat and snatch. 200 snatches with a 24kg bell in 20 minutes has benefited me well. Along with 50 cleans and presses and squats with double 24kg bells has also been great. Gonna go up in weight here soon.

[@reetvahesalu5790]

I am in my early 70's, when I turned 30 I set the intention that I eat healthy cos that is what I do. And I exercise because that's who I am. Every new decade I self review what must I do this decade to take care because aging really isn't for the weak. Listen to your body it's talking wisdom if only we would listen. I walk standing tall knowing my Life is self acceptance. I Love laughing and fitness throughout my day.

[@9snaga]

Great video, one unfortunate disagreement. Social economic circumstances can have a substantial impact on exercise and health outcomes.

[@michaelfavata2720]

I'm not sure who could disagree. It's obviously true. Peter said V02 max isn't dependent on education or socioeconomic status. He didn't say V02 max is the only thing driving health outcomes.

[@PriusTurbo]

Why? Because poor people have less hours in the day to exercise? Planet fitness is $10 a month or just do body weight exercises at home. Running is free. There is no barrier to entry to exercise other than your willingness to do it.

[@APW-ry2ok]

Training ,lifting weights ,walking,running, all free for anyone to do no matter how poor.Cannot afford weights ? Lift bake bean tins (full of course ) or cement blocks depending on your strength.

[@lindilla]

The part that I think the socio economy can affect health and fitness is the quality of food. Most people buy crap food in order to savr money because they dont have enough. For example some buy margarine instead of real butter..some buy can fruit instead of the fresh ones, etc etc. That is bad for the health but exercise wise, there are plenty of free or cheap options. No excuses for not exercising.

[@toxendon]

​@@PriusTurbo Look up the findings of research on ACE (adversal childhood experiences)

[@glennthompson1971]

Great video. gyms i go to are mostly full of people walking slowly on flat treadmills even holding on, watching tv. feel like those people are really missing the point

[@victoriabernhard1036]

Over exercising creates alot of cortisol for some people. Everyone is different. Quality is super important and having much self awareness is key and mostly clean eating is key to health and fitness.

[@newyork397]

Makes so much sense. I see people at the gym all the time that make it a social hour instead of a workout but I'm willing to be they would count that as 1 hr of working out.

[@12_MPH_400_metres]

middle distance & sprinting on the treadmill will get you to half hour a day or less (NOT including warm-up). that's 400 meters or less or 2 miles or less

[@pindimabhena4586]

I am 63 and have exercised for over 30 years. To people who tell me I over exercise. I do not listen to them. I am raising my heart by doing cardio 4 times a week and 3 times of strength training every week. Last annual check up with my GP is that my heart and my muscles have improved by more than 5 percent. Rather be addicted to movement than a sedentary life

[@GordonPyzik]

Spend all the money you can. This is solid advice

[@sandral5086]

I also think what you are doing outside of your workouts is important in deciding how much you should do. If you do construction then I think you can get away with less and if you have a desk job you should probably do more to make up for sitting all day

[@bryana8383]

There is always a ceiling at which the cost outweighs the benefits. For me, resistance training 60% - 100% of my max 60-90 min. 2 or 3 days during the week. The rest of the week that I am not doing strength training, I do cardio zone 2 or better for 1 hour. Vacations or events I don't mind missing workouts for. I just get back in shape when it is time. Goal is to be active at least 340 or more of 365 days a year.

[@elisabeth4342]

@4:19: Dead-hanging with your chin above the bar, for a minute or two, was ONE of the tests we did in ELEMENTARY SCHOOL in gym class - to get put into varying categories, due to completed results from the Presedential Physical Fitness Test. I was one of the VERY FEW girls who could actually do that, and this was before private gymnastics classes. So kids CAN be born naturally STRONG!!

[@Pepeekeo808]

I'm 71 yo. MWF one hour of weights with 2 minute breaks, 16 exercises in all, heavy, (ex. dumbbell bench press 15 X @ 45lb.) finish up with 5 full extension pull ups, 10 dips and a 1.5 minute hang. TuThS one hour of ab work, stretching and balance exercises, finish up with step box and 1.5 minute hang. Tuesdays and Saturdays, 3 mile run (20 minutes); Thursdays and Sundays, HIIT: 5 X all out run up 120 yd long12% grade asphalt road hill. Lots of supplements from whey powder to Creatine. I still work part time, but make working out a priority. "Don't let the Old Man In"!

[@Ve-suvius]

The law of diminishing return is important here. Doing more time exercising, might bring more results, but it may not be worthwhile enough(unless being obsessive). Also, too long , too much exercise, can bring joint problems for many. Clarence Bass does fine with once a week resistance training , and once a week cardio. There's no one way is perfect. It all depends on the indivdual.

[@Marc-nc9yv]

Amen. At 54 my VO2 max is 50, and I didnt wake up that way, its years of work. I tell my pts every day its the number #1 most important variable in how long a human lives.

[@carlonemeno5600]

Great speaker and charismatic guy. Really good exercise content. But his principles on longevity and nutrition leave much to be desired.

[@qualqualie1518]

This might ruffle some feathers but it’s been on my mind for a number of months. Something that really bothers me about the vast majority of experts in this space that talk about health/fitness, is that they almost never consider the most relevant metric for society today: compliance. People talk about absolutely maximizing efficiency for longevity/health by exercising or working out 5+ times a week for at least an hour a day etc for “optimal” health… it’s just such a niche of Americans that are going to try to actually optimize at this level and will actually be able stick with it, and people that are in that camp are already probably doing better than 95% of people out there. The most important thing experts in this space need to be thinking more about in my opinion isn’t what’s absolutely “optimal”, it’s what is actually practical/convenient enough that more people will actually take the time and energy to do it. Being able to get, say, 60% of the health benefits is better than 0%, and it should be really obvious that there’s a growing epidemic of 0%, not 60%. Obviously not every speaker in this health space needs to focus on this, but it’s just so bizarre that it’s hardly ever taken seriously into consideration when you take a step back and look at regular people’s lives.

[@rickguerrero2282]

You are spot on! I would bet that 90%+ of folks who begin an exercise regimen quit well before benefits are gained. Those of us who actually DO the amount of work “experts” say we should be doing are likely in the 95th percentile of fitness-aholics. And it is too bad…….Dr. Attia rightly points out that it does not take too much to get a really helpful gain in outcomes. The couch potatoes have lots of upside with just a moderate amount of movement!

[@HkFinn83]

Fair enough but i don’t think wearing a step counter and going for a hike once a month is going to really increase your vo2 max or really do much. That’s the issue for me. I’d rather experts tell the truth and then let people do what they want with that info

[@user-ou8pe9it8j]

Hammer on nail.

[@BrofUJu]

I actually have seen a lot of people in the body building space talk about this. The best program is the one that gets you to the gym in the first place, the second best is the one that hits your goals. I get that for some people just getting there is hard n

[@spearruler70]

He is speaking to a broad audience, not just to you specifically. What you need to do is take this information and find a way to apply it to your schedule. Sometimes, when we hear something we don't necessarily agree with, we look for ways to diminish it instead of being grateful that someone with knowledge has shared the information.

[@brucebillb]

Your podcast with Joe Rogan, years ago, have changed my perspective in health and in turn probably changed the course of my life. The way you present information is so understandable and digestible from a layman's perspective. Keep doing what you're doing sir. Like Huberman, I too, consider you an elite physician and podcaster ;)

[@gainknowledgeandinsight]

57 - just finished 18 miles in the mountains - 3000 feet of climbing and suffered a great deal of- and I loved it!! 3 Ironman Tris - and if I go out on my bike or on a tri event - so be it.

[@fabiansandoval6132]

You sound like my 62 year old friend. He did everything you are doing and we do 15 to 20 mile hikes almost every weekend, sometimes 10,000 feet of gain in a day. Anyways he needs a hip replacement, bone on bone. I will be cutting down my miles to 8-10 miles a weekend. No more than 4,000 feet of gain. Sometimes too much is too much.

[@gainknowledgeandinsight]

@@fabiansandoval6132 yeah, I think a lot of factors come into play about what you describe. - I think diet is huge - and other factors too - here is Lou Hollander at 93 still going at it. kzbin.info/www/bejne/r6XIioCXdrh7p5Isi=gX00KcTiA9vyza86

[@SiVispacemparabellum045]

Walked into a dojo with my dad when I was 6, trained basically every week of my life since.. it’s now 50 years later 🎉

[@MrHammoreds]

I'm 59 and was lucky enough to be able to retire (took redundancy) 4 years ago and I have since doubled the intensity of my weight training routine. I have 'trained' regularly since my teens, but for the past 20 years or more, it's been body maintenance (no muscle growth). In the past few years I am genuinely trying to 'bodybuild' again. It's working. I have 16.5" biceps again and they are growing, as are my pecs and shoulders. I can lift heavier weights than I was achieving 10 years ago and have reduced my body fat. Leg mass gain is proving more challenging, but I'll get there. Sure, genetics play a part, but it feels like a lot of 'older' people write off weight training because they don't think that their body will respond - it will.

[@davidleonard37]

That's a great point, I try stick close to the 80/20 I do lots of slower runs but then I can do harder running and lifting a couple of times a week. But the slower stuff keeps the engine ticking over and it's active recovery. I'm in my 50's and my V02 max is still in the 60's. Takes a bit of work and I understand not everyone wants to do that.

[@Mike-us1wr]

I am 67 years old, swimming three times a week, each time for about 50-55 minutes. I have been doing this for 13 years working on my body and mental. Result is really good, the best decision I have made for my later life.

[@JackThomas-t4m]

Im toothless