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  • Writer's picturedrmillerlane

Mobility/Flexibility, Stability, and Strength Training

Updated: Oct 24, 2023




What are the ten most important physical tasks you will want to be able to do for the rest of your life? Dr. Peter Attia, MD calls this the Centenarian decathlon.


Here is a list of examples of physical tasks – what might you include?


1. Hike 1.5 miles on a hilly trail.

2. Get up off the floor under your own power, using a maximum of one arm for support.

3. Pick up a young child from the floor.

4. Carry two five-pound bags of groceries for five blocks.

5. Lift a twenty-pound suitcase into the overhead compartment of a plane.

6. Balance on one leg for thirty seconds, eyes open. (Bonus points: eyes closed, fifteen seconds.)

7. Have sex.

8. Climb four flights of stairs in three minutes.

9. Open a jar.

10. Do thirty consecutive jump-rope skips.



“Exercise has the greatest power to determine how you will live out the rest of your life. From lengthening our lives by years, delaying the onset of chronic disease across the board, and both improving and extending our healthspan. Did you know that one of our most powerful tools for preventing cognitive decline is exercise? This is nothing new and there is more and more evidence supporting how essential exercise and movement is to our health.”[i]


Below I provide some examples from different YouTube channels that show you how you can begin to move more, improve mobility, and build strength. I also highly recommend working with a physical therapist and /or trained fitness specialist to develop exercises and programs to meet your specific needs over time. The key is to begin. Small, simple, gentle movements, built with consistency over time into increased mobility, stability, and strength.




Please remember that before you embark on any exercise or training program, especially if you have specific health concerns or issues, first talk with and get evaluated by your doctor.






[i] Peter Attia, Outlive: The Science and Art of Longevity.

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