Exercise is a crucial part of living a longer, healthier, and happier life. But when it comes to longevity, what kind of workout really makes a difference—short bursts of intense exercise or light, consistent daily movement? In a recent interview with 60 Minutes, Dr Peter Attia, a Stanford-trained surgeon and one of America’s leading longevity experts, says it isn’t about how hard you train but how consistently you move.
Exercise goals should be achievable
Exercise is the best ally of longevity, according to Dr Attia. He hits the gym regularly. “I’m in the gym lifting weights three days a week. I’m doing cardio four to six days a week. I think the biggest challenge people have with exercise is time,” he reveals.The WHO recommends 150 minutes of moderate exercise or 75 minutes of intense activity a week for healthy adults. But the truth is, most people don’t manage to get this bare minimum. Many find it hard to fit regular exercise into their schedule. This is where Dr Attia’s approach works.People often ask Dr Attia whether they should focus on intense or light exercise for longevity. “I get asked that question all the time, including from my patients, and I always flip it and say, ‘You tell me how much time you can put in this week. Don’t make a lifelong commitment—just tell me this week. Tell me on Sunday how many hours of exercise you can devote this week. Because this week is different from last week and next week. You might be travelling, you might not be travelling. It might be the kids’ first day back at school. You might have a parent-teacher night. I don’t know what it is. But you look at your calendar and say, “This week I’ve got 90 minutes.” Okay, if you have 90 minutes, this is what it’s going to be. If the next week you say, “I have three hours,” this is what it’s going to be, and it’s going to look a little different. And I think that reframing is helpful when it comes to exercise. This is a very important thing to do,’” he said.Dr Attia agrees that exercise is the most powerful longevity ‘drug’. “To maximise the benefits of exercise on longevity, it’s important to focus on four components: stability, strength, aerobic efficiency, and peak aerobic capacity. Each plays a distinct and essential role in maintaining your health as you age,” he says in his blog.
Consider exercise as an investment for the present and future
Dr Attia emphasises the importance of investing in health. He notes that exercise provides both long-term and short-term benefits. In the short term, it improves overall health and well-being, and in the long term, it helps you remain fit in old age. “I think that people who don’t exercise just need to be shown that. And the good news is they don’t need to exercise a lot to see that benefit. You take an individual who is completely sedentary and give them three 30-minute workouts a week—in six weeks, they are going to feel like a different person,” he said.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a healthcare professional before starting any new medication or treatment.