What is the ‘centenarian decathlon'? Longevity expert shares the blueprint that goes beyond just living long

Time of India

30-06-2025

Speaking at the New York Times Well Festival,
longevity expert
Dr.
Peter Attia
introduced a groundbreaking approach to aging that shifts the focus from lifespan to health span—the years spent living not just longer, but better. According to a report from the New York Post, his concept challenges the way we think about old age, advocating a proactive strategy to stay physically functional and mentally sharp in our most vulnerable decade.
At the heart of Attia's philosophy is the notion of the 'marginal decade' — the final ten years of your life. While you won't know when it begins, you'll definitely feel it once you're in it. The key, he says, is to start preparing now. 'You don't really know the day you enter that marginal decade,' Attia remarked at the event. 'But most people know it when they're really into it.'
The Centenarian Decathlon: Not What It Sounds Like
In what he calls the centenarian decathlon — a term he admits is 'neither a decathlon nor exclusively for centenarians' — Attia invites individuals to curate a list of 10 physical activities they want to be able to do with ease in old age. Think of it as your personal
Olympics
, tailored to your life goals.
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Want to sit cross-legged on the floor with your grandkids or take your dog on a peaceful 30-minute walk? Now's the time to train. Attia warns that many of these seemingly simple activities can become difficult — or impossible — without deliberate conditioning.
His prescriptions are straightforward but revealing: practice getting off the floor with just one arm, deadlift 30 pounds to simulate lifting a child, or walk 10,000 steps daily to maintain endurance. Planning an international trip in your 80s? Try lifting a 20-pound suitcase and climbing 30 stairs without needing a break.
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Functional Fitness for the Future
The brilliance of the centenarian decathlon lies in its flexibility. Your decathlon could include dancing, swimming, cooking, or even intimacy — all of which require a mix of physical and cognitive strength. 'To be able to dance is actually a very complicated physical and cognitive task as you age,' Attia emphasized, breaking down taboos around what counts as real exercise.
His own goals include standing up unassisted, playing with children, driving a race car, and using a bow and arrow — each serving as metaphors for independence and personal joy.
Beyond Muscles: A Holistic Approach
While the foundation of Attia's training is rooted in physical fitness—spanning strength, cardio, balance, and endurance—he urges equal attention to other pillars of longevity. Diet, sleep, emotional wellbeing, and responsible use of medication or supplements all play crucial roles in keeping the mind and body agile.
The centenarian decathlon isn't about defying age—it's about embracing it with purpose and preparation. By treating aging like a sport and training for the life we want to live, Attia offers a new lens to view elderhood not as a slow decline, but as a final act worth rehearsing for.
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So if you're scrolling through your feed wondering when to start — the answer, according to Attia, is now. Because the most important race of your life might just be the one you haven't begun training for yet.
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