Training for Healthspan

Interest in longevity and healthspan has exploded in recent years. More people are realizing that living longer doesn’t automatically mean living well. In my 11+ years as a physical therapist, I’ve seen firsthand how this plays out.

For many of my older patients, what once seemed mundane in our 20s and 30s—climbing stairs, walking on cobblestones during a European vacation, getting out of a chair, or even enjoying intimacy—becomes a major benchmark of independence and vitality. These goals aren’t just physical. They carry emotional, social, and cognitive meaning. Managing stairs means greater independence. Traveling abroad brings new experiences and connection. Sexual activity supports emotional and relational health.

And while I’m proud to say that many of these goals are achievable with the right approach, others become out of reach if years of inactivity, comorbidities, or chronic pain have already eroded capacity. Too often, therapy in later years becomes about recovery and damage control rather than growth. The real solution? Start earlier. Build a reservoir of strength, endurance, mobility, and resilience to draw on as the decades go by.

The Reality of Physical Decline

Age comes for us all. Even the most disciplined athlete will experience physical decline—but the rate and extent of that decline are not fixed.

• Muscle mass: declines 3–8% per decade after 30, accelerating after 60. This is why “just staying active” often isn’t enough—you need strength training.

• Muscle strength: drops ~5% per decade before 50, and up to 15% per decade after. This explains why getting out of a chair or carrying groceries feels harder with time.

• VO₂ max: declines 10% per decade after 30. Sedentary adults lose up to 15% per decade, while lifelong exercisers lose just 5–7%. Cardio training protects not just your heart, but your stamina for travel, sport, and play.

• Bone density: men lose 3–4% per decade, women up to 20% after menopause. This underlies fracture risk—and why resistance training is protective.

The takeaway: decline is inevitable, but we can control the slope. Exercise, diet, sleep, social connection, mental health, and ongoing learning all act like compounding interest toward your future healthspan.

Training With a Purpose

In his book Outlive, Peter Attia introduces the idea of the “Centenarian Decathlon.” The concept is simple: identify 10 activities you want to be able to perform in your later decades, then reverse engineer your training today to make them possible tomorrow.

Here’s the key: your list is personal. It could be as ambitious as skiing with your grandkids, or as simple as getting off the floor without help. Either way, these goals give direction and meaning to your training.

Examples of common activities and their physical demands:

• Getting out of a chair → squats and squat variations

• Managing stairs → lunges, step-ups, split squats, stair machine

• Holding a grandchild → loaded carries, deadlifts, shoulder strength

• Golf or racquet sports → thoracic, shoulder, and hip mobility; rotational power; rotator cuff health

• Walking on cobblestones abroad → balance, aerobic conditioning, loaded carries

• Enjoying intimacy → hip, spine, and knee mobility; bridges; core strength and stability for transitions from all fours to tall kneeling

When you train this way, you can literally close your eyes and picture how today’s movements translate to your future goals. This isn’t about random workouts—it’s about intelligent programming that respects cranky joints, avoids wasted effort, and connects exercise directly to the life you want to live.

Short-Term Goals, Long-Term Vision

The centenarian decathlon gives you a long-term mission statement, but short-term goals matter too. Training for a 5K, keeping up with your group fitness class, playing in that weekend softball league, and playing pickle ball with your kids are equally important milestones to keep you motivated and consistent.

It’s always better to be prepared than lucky. Study for the test. Invest in the movements and habits today that will pay dividends in the decades ahead.

Staying active and engaged with my kids athletic development is front of mind as a short term and long term goal.

How Precision Helps

At Precision Performance Physical Therapy, we believe physical therapy isn’t just about recovering from injury—it’s about expanding your capacity to live a full, active life. We blend rehab with performance training to help you build the strength, resilience, and confidence to thrive—not just today, but well into your later years.

What’s in your centenarian decathlon? Let’s build your plan together. Reach out today and take the first step toward your future healthspan.

Example Centenarian decathlon activities:

🏠 Daily Living & Self-Care (ADLs/IADLs)

1. Get off the floor with one hand assist

2. Stand up from a toilet without using arms

3. Get in and out of a bathtub safely

4. Reach an overhead shelf in the kitchen

5. Carry groceries up a flight of stairs

6. Open a stubborn jar

7. Vacuum the house without stopping

8. Carry a laundry basket up/down stairs

9. Change bed sheets independently

10. Walk to the mailbox and back daily

11. Take out the trash

12. Garden for 30 minutes

13. Pull weeds from the ground

14. Cook a full meal while standing

15. Chop vegetables safely

16. Clean out a car trunk

17. Shovel light snow

18. Put away heavy pots or dishes overhead

19. Scrub a bathtub

20. Rearrange light furniture

🚶 Mobility & Walking

21. Walk 1.5 miles without stopping

22. Walk briskly for 10+ minutes

23. Climb a steep driveway

24. Cross the street before the light changes

25. Walk through a large grocery store

26. Hike on uneven terrain

27. Walk on sand or gravel

28. Navigate an airport terminal

29. Step over a puddle or curb

30. Walk in the rain with an umbrella

31. Walk up/down a hill

32. Use public transportation

33. Walk a dog safely

34. Walk around a museum or park

35. Walk from parking lot to theater/stadium

36. Visit a theme park or zoo

37. Attend a fair or festival on foot

38. Walk while carrying a backpack

39. Perform a neighborhood stroll after dinner

40. Walk at a moderate incline on treadmill

🧍 Balance & Postural Control

41. Stand on one leg for 10+ seconds

42. Tandem walk (heel-to-toe in a line)

43. Turn 360° without loss of balance

44. Get into and out of a car

45. Pick up something from the floor without falling

46. Step over a pet or toy safely

47. Get out of a chair without arm assist

48. Stand still on a moving bus or train

49. Step backward without stumbling

50. Get up after a fall

💪 Strength & Lifting

51. Pick up a 30-lb grandchild from the floor

52. Carry two heavy grocery bags for 50 feet

53. Hold a plank for 30 seconds

54. Perform 10 bodyweight squats

55. Lift a suitcase overhead

56. Open a heavy door

57. Do a modified pushup

58. Rise from the floor unaided

59. Carry a watering can and water plants

60. Hold a gallon of milk with one hand

61. Carry a bag of soil

62. Push a lawnmower

63. Pull open a stuck drawer

64. Perform a partial lunge

65. Do a sit-to-stand 5x in 14-25 seconds

66. Perform a farmer’s carry (25 lbs/hand)

67. Carry a bucket of paint

68. Push a stuck car door open

69. Load or unload a dishwasher

70. Move a full laundry basket

🧘 Flexibility & Mobility

71. Touch toes

72. Turn head fully to back out of driveway

73. Put on socks and shoes standing

74. Put on a bra or reach behind the back

75. Raise arms overhead without pain

76. Squat down and return up slowly

77. Sit cross-legged on the floor

78. Reach under a bed or couch

79. Fully extend hip for longer walking stride

80. Rotate spine to look over shoulder

👨‍👩‍👧 Social & Family Activities

81. Pick up a grandchild

82. Dance at a wedding

83. Hug standing up

84. Sit on the floor and play with grandkids

85. Push a stroller

86. Attend a family reunion

87. Participate in family hikes

88. Carry beach gear or picnic basket

89. Help decorate for a party

90. Ride a carousel

91. Travel with family

92. Sit through a school play or concert

93. Take a selfie without awkward angle

94. Go to church or social events

95. BBQ or grill outdoors

🌿 Outdoor Activities

96. Go for a nature walk

97. Climb a ladder to trim a bush

98. Rake leaves

99. Walk through a farm or orchard

100. Plant flowers in ground

101. Use a hose or sprayer

102. Hike short trails

103. Kayak or canoe

104. Fly a kite with kids

105. Swim in a lake or pool

106. Pitch a tent or set up camp

107. Sit on a picnic blanket and get back up

108. Collect shells at the beach

109. Go birdwatching

110. Pick fruit from a tree

🏃 Fitness & Exercise

111. Do 10 minutes of light cardio on most days

112. Perform a mobility routine 10-15 min

113. Do resistance band exercises

114. Use a rowing machine

115. Ride a stationary bike

116. Practice yoga

117. Be able to hop or jump

118. Climb stairs (2 flights)

119. Do tai chi in a group

120. Balance on a Bosu or foam pad

121. Lift dumbbells (5–10 lb)

122. Attend a group fitness class

123. Jump rope (lightly or slow rhythm)

124. Golf

125. Paddle board on calm water

126. Enjoy racquet sport such as pickle ball or tennis

🛫 Travel & Leisure

127. Roll a carry-on through the airport

128. Place luggage in overhead bin

129. Walk from gate to gate

130. Sit through a long car or plane ride

131. Get in/out of an Uber or taxi quickly

132. Walk on cobblestone streets

133. Climb stairs in a foreign city

134. Enjoy a guided walking tour

135. Walk to and from the beach

136. Carry a backpack or travel bag

💑 Intimacy & Personal Fulfillment

137. Have sex comfortably

138. Kiss while standing

139. Cuddle in bed

140. Take a bath with a partner

141. Dance with partner

142. Enjoy a massage

143. Change into lingerie or pajamas unaided

144. Feel confident being seen naked

145. Maintain pelvic floor health

146. Maintain bladder/bowel control

🧠 Cognitive-Physical Dual Tasks

147. Walk while talking

148. Do a light chore while remembering a list

149. React quickly to a ball toss or drop

150. Navigate an unfamiliar environment without getting overwhelmed