Dr. Peter Attia on the Real Key to Longevity: Exercise as Medicine
- AH Medical Fitness
- 20 hours ago
- 3 min read
Source: “Dr. Peter Attia: Exercise is key to longevity,” CBS News (October 26, 2025), by Brit McCandless Farmer
When we think about longevity, most of us picture adding years to our lives — but what if the real goal is to make those years better? According to Dr. Peter Attia, one of the leading voices in longevity medicine, living longer isn’t just about more birthdays — it’s about living stronger, sharper, and healthier for as long as possible.
And his prescription for that? Exercise — done right, and done with purpose.
The Power of Movement
In a recent 60 Minutes interview, Dr. Attia told correspondent Norah O’Donnell that while managing cholesterol and blood pressure are still important, nothing compares to the impact of physical fitness on long-term health.
“The data are pretty clear,” Attia said. “When you look at cardiorespiratory fitness, muscle mass, and strength, they have a much higher association [with longevity] than things like even cholesterol and blood pressure.”
Among all the healthy habits — eating well, sleeping enough, avoiding smoking — exercise stands above them all.
Training Smarter: Zone 2 and Zone 4
Attia emphasizes that maintaining lifelong fitness requires both consistency and intensity. He recommends two key types of exercise:
Zone 2: Steady, moderate activity such as brisk walking, jogging, or cycling at a pace where you can still talk.
Zone 4: High-intensity intervals — short bursts that leave you breathless and unable to say more than a few words.
This combination improves both endurance and strength, helping the body (and brain) stay resilient through the decades.
VO₂ Max: The Longevity Metric
One of the most striking insights from Attia’s work is the importance of VO₂ max, the measure of how much oxygen your body can use during intense exercise.
“Your VO₂ max is more strongly correlated with your lifespan than any other metric I can measure,” Attia explained. It predicts risk of death from any cause — even more than blood pressure, cholesterol, or smoking status.
You don’t need a lab to test it. Try the Cooper Test — a 12-minute run to see how far you can go — and plug the distance into an online calculator. Many smartwatches, like the Apple Watch and WHOOP, can also estimate VO₂ max with impressive accuracy.
Strength for the Body — and the Brain
Cardio isn’t the only piece of the puzzle. Attia also points to grip strength as a surprisingly powerful indicator of overall health and even cognitive resilience.
“Grip strength is a proxy for overall strength,” he said. “And that kind of strength is acquired, not inherited. The work you do to build it is what protects your brain.”
Simple tests — like hanging from a pull-up bar or carrying heavy weights — can reveal a lot about how strong and balanced your body really is.
Train Like an Athlete — for Life
Dr. Attia’s philosophy is clear: if you want to stay active in your 80s, you need to train like an athlete in your 40s and 50s.
“Life is a sport,” he says. “It comes at you fast. It’s unpredictable.”
The message is simple but powerful — exercise is medicine. Every workout you do today is an investment in your strength, independence, and mental clarity decades from now.
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