My ‘Centenarian Decathlon’
What is the “Centenarian Decathlon”?
Last week, I referenced the concept of the ‘Centenarian Decathlon’ taken from the book Outlive: The Science & Art of Longevity by Peter Attia.
Essentially the ‘Centenarian Decathlon’ is a list of the ten most important physical tasks you want to be able to do for the rest of your life. Specifically into your eighth, ninth, and potentially even tenth decades.
If you want to hear Attia speak about this concept, check out this episode of his podcast, “the drive.”
Choosing items on the “Centenarian Decathlon”
The items for this “event” are, of course, going to be individualized because it’s based on what is most important to each of us, and what we each want to be able to do in our later years.
Attia recommends beginning this process by considering a list of activities of daily living, or ADLs: fundamental skills you need to be able to care for yourself. Think bathing, showering, dressing, mobility, taking medications, food preparation, transportation, paying bills and the like.
We have to be able to do those basic things before we can even think of aspiring to do the more adventurous items on the list.
And, it is important to understand that we must, right now, be in training to compete in this event. Attia provides a framework for how to take the item on your list and create a training plan - determining what you must be able to do now - in order to have a chance to do the physical task you’ve chosen later. That is, identifying the physical tasks that approximate the thing you want to be able do and practicing them now.
My “Centenarian Decathlon”
The 8 items I’ve - thus far - identified for my “Centenarian Decathlon” event, and what I’m doing to train for them today, are:
Put my carry-on in the overhead bin
As I said last week, to put a 20-pound carry-on in the overhead bin later in life I need to be able to lift at least 50 pounds over my head now: last week, I performed 8 rounds of 6 reps each of overhead presses with 25 pound dumbbells.
Open a jar
Attia references grip strength, how hard you can grip with your hands, several times throughout the book, indicating that it is a proxy for overall muscle strength and broader indicator of overall robustness. It can also prevent falls (i.e., if you have the grip strength to grab a railing).
You train grip strength by lifting and carrying heavy things, which I most definitely am doing in the gym. Heaviest weights - to date, and increasing regularly - are 30 pound dumbbells for chest presses and lower body work.
Hold a large, heavy (think cast iron) skillet with one hand, in order to pour the contents into a bowl and scrape it out with a utensil held in the other
Grip strength, and upper body strength, show up again here. Biceps, shoulders, and even core will be required to lift, turn, and hold that skillet. I am definitely focusing on full body strength in the gym.
I love to cook. And I love to eat. I want to be able cook, and feed Ben and myself, and our friends and family, independently as long as possible.
Hike hilly, rocky trails with my dogs
My sanity hinges upon my time in nature and I will never, ever be in the woods less than twice a week again in my life. That number is only going up (ideally to daily…)
The best way to train for the task you want to be able to accomplish is to approximate the task as closely as possible. Banjo and I hike hilly, rocky trails twice a week presently, and will continue to do so until the end of time.
Standup paddleboard (SUP)
Full body strength, and definitely core strength, and balance are required for this item.
I can SUP now, on a flat lake.
But if I want to SUP when I’m older, I need to up the ante. I intend to SUP much, much more regularly. And if I want to SUP on a flat lake when I’m older, perhaps I should be able to do so now in water with some chop.
One-legged standing yoga postures, and single-leg strength work are great for balance. I’m doing those now, and definitely need to do more.
And my core can use some work.
I am regularly training my core (and not just my abs, but my core - referred to as your “powerhouse” in Pilates, including your abdominals, lower back, glutes, and hips) and will continue to do so.
Dance
I love to dance. And I don’t dance nearly enough.
So my prescription to myself is … dance more! And, I should have no trouble dancing at 80 if I can SUP at 80!
Get up off the floor, ideally with no hands, but using no more than one hand
I don’t want to ever need to press a “Medical Alert” button because I’ve fallen and cannot get up.
As we age, one of the most important things we can do is prevent falls. Atul Gawande, in Being Mortal, writes, “Each year, about 350,000 Americans fall and break a hip. Of those, 40% end up in a nursing home, and 20% are never able to walk again. The three primary risk factors for falling are poor balance, taking more than four prescription medications, and muscle weakness. Elderly people without these risk factors have a 12% chance of falling in a year. Those with all three risk factors have almost a 100% chance.”
I’m intentionally sitting on the floor more. And intentionally getting up without using my hands. And I will continue to do so. If my body knows how to do it now, and I keep doing it regularly, my body will have the strength and balance to continue doing it, and remember how to do it.
Hold my bladder
Continence, the ability to control bladder and bowel function, is an item taken into an account when ADLs are being evaluated. Back in my forensic psychologist days, performing guardianship evaluations, incontinence was a factor we considered with regard to whether an individual was able to meet their own needs.
The regular work of training my core also includes targeting my pelvic floor.
What items are on your “Centenarian Decathlon”?
I hope my list has been helpful to illustrate how to go about looking ahead, identifying what you’d like to be able to do in your later years, and create a training plan - because you’re training for life, not for your summer body, remember?
What items are on your Centenarian Decathlon? And how are you going to go about achieving them?
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