Exercise for Longevity: Peter Attia-Inspired Healthspan Training | Hubert Physical Therapy

Learn how to build strength, stability, and endurance for a longer, healthier life. Discover

Peter Attia’s four pillars of exercise for healthspan, explained by the experts at Hubert

Physical Therapy.

Exercise for Longevity: How to Build a Body That Lasts

At Hubert Physical Therapy, we believe fitness isn’t just about adding years to your

life—it’s about adding life to your years.

There’s a difference between lifespan (how long you live) and healthspan (how well

you live). Inspired by Dr. Peter Attia’s longevity principles, we focus on exercise as

the most powerful tool to extend both.

Simply put: how you move today determines how you’ll live tomorrow.

Why Exercise Is the Ultimate Longevity Tool

If exercise could be prescribed like medication, it would be the world’s most effective

drug. Studies show that consistent physical activity reduces the risk of nearly every

chronic condition—heart disease, diabetes, Alzheimer’s, and even cancer.

But more than that, movement is what keeps you capable and independent. It’s the

difference between watching life from the sidelines and living it fully.

As Dr. Attia says, “You want to be the 90-year-old who can carry their own groceries

and play on the floor with their grandkids.” That kind of longevity doesn’t happen by

accident—it’s built through deliberate training.

The Four Pillars of Longevity Training (Peter Attia Framework)

Dr. Peter Attia breaks longevity-focused training into four essential categories. At

Hubert Physical Therapy, we help you build each of these pillars into your weekly

routine.

1. Stability: Your Foundation for Movement Health

Stability is your control over movement—your ability to balance, coordinate, and react

safely.

• Focus on: balance work, mobility training, and joint control.

• Examples: single-leg balance, step-downs, core stability work.

• Why it matters: Balance and coordination prevent falls and injuries, two major

causes of healthspan decline as we age.

2. Strength: The Anti-Aging Superpower

Strength training builds and preserves muscle mass, supports bone health, and boosts

metabolism.

• Focus on: full-body resistance training 2–3 times per week.

• Examples: squats, lunges, push-ups, deadlifts, and loaded carries.

• Why it matters: Strong muscles mean independence—you’ll be able to lift, carry,

and move with confidence for decades.

3. Zone 2 Cardio: Building Your Aerobic Base

Zone 2 training means exercising at a moderate intensity—enough to raise your heart

rate but still be able to hold a conversation.

• Focus on: 30–60 minutes of steady-state cardio, 2–3 times weekly.

• Examples: brisk walking, cycling, rowing, or hiking.

• Why it matters: Zone 2 improves metabolic health, mitochondrial function, and

cardiovascular endurance—the true engine of longevity.

4. VO₂ Max Training: The Longevity Multiplier

VO₂ Max is your body’s ability to use oxygen during peak exertion—and one of the

strongest predictors of lifespan and healthspan.

• Focus on: high-intensity intervals 1–2 times weekly.

• Examples: hill sprints, rowing intervals, or circuit workouts.

• Why it matters: Maintaining a high VO₂ Max protects your heart, lungs, and

overall physical capacity well into your later decades.

The Centenarian Decathlon: Training for the Future You

Dr. Attia encourages everyone to imagine their “Centenarian Decathlon”—the

physical tasks they want to be able to do at 90.

What’s on your list?

• Getting off the floor without help

• Carrying groceries upstairs

• Hiking on vacation

• Playing with your grandkids

Once you know your future goals, you can train for them now. That’s the essence of

exercise for longevity—not chasing aesthetics, but preserving capability.

How to Structure Your Longevity Training Week

You don’t need perfection to make progress. Here’s a balanced framework that fits most

lifestyles:

• Strength Training: 2–3 sessions per week

• Zone 2 Cardio: 2–3 sessions per week (30–60 minutes each)

• VO₂ Max Work: 1–2 short sessions weekly

• Stability & Mobility: a few minutes daily

Even small, consistent efforts compound over time—building a body that will serve you

for decades to come.

Train Today for the Life You Want Tomorrow

Longevity isn’t about chasing numbers—it’s about protecting your freedom to move,

explore, and live without limits.

At Hubert Physical Therapy, we don’t just help people recover from pain—we help

them build strength, resilience, and confidence for the long term. Every session is an

investment in your future healthspan.

So ask yourself: What would your 80-year-old self thank you for doing today?

Then go train for that life.

Build Your Healthspan Plan with Hubert Physical Therapy

At Hubert Physical Therapy, we specialize in long-term movement health. Our team of

physical therapists and performance specialists will design a personalized program that

integrates the four pillars of longevity—stability, strength, aerobic fitness, and

resilience.

�� Schedule your Healthspan Assessment to evaluate your current fitness, identify

risks, and build a training plan for lifelong performance.

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Invest in your healthspan—your future self will thank you!