How to Add Life to Your Years, Not Just Years to Your Life
Actionable Steps from Dr. Peter Attia’s Outlive for Improving Quality of Life
I recently took a short holiday—nothing too fancy, just a few days to relax and recharge. With some extra time on my hands, I decided to dive into a new book that had been on my reading list for a while: Outlive by Dr. Peter Attia. If you're not familiar, it's all about living longer and, more importantly, living better.
So, I decided to share with you some of the things I learned from Outlive, along with some practical tips you can actually start using today. As I read through the book, I found myself nodding along to Dr. Attia’s advice, thinking about how simple yet powerful these changes could be for anyone in their 60s or 70s. From strength training to better sleep and even brain health, there are so many small steps we can take right now to improve the quality of our lives. And trust me, these tips aren’t just theories—they’re doable actions that can really make a difference.
Rethinking Longevity: It’s About More Than Just Years
When you hear the word "longevity," do you imagine sitting around in a rocking chair at 100? Well, Dr. Attia doesn’t. He talks about healthspan—how well you live during those years, not just how many years you clock in. So, if you’re in your 60s or 70s, the goal isn’t just to add more time to your life, but to make sure you can still do the things that matter to you. Whether that’s traveling, playing with your grandkids, or simply enjoying a walk without feeling out of breath, this approach is about thriving, not just surviving.
Start Small: Strength Training for Longevity
If you’re in your 60s or 70s, the word "exercise" might make you think of sweaty gyms or grueling routines. But here’s the great news: the kind of exercise that really makes a difference doesn’t have to be complicated or intense. In fact, one of the most important things you can do right now is build and maintain muscle mass.
You know how people say they don’t want to be a “frail old person”? Well, frailty often starts with muscle loss, which can lead to falls, injuries, and a loss of independence. Strength training—yes, lifting weights or using resistance bands—can help prevent that. And no, it’s not just for bodybuilders. Even just two to three sessions a week, using light weights or your own body weight, can make a huge difference in how strong and capable you feel.
If lifting weights sounds intimidating, start with something simple. Chair squats, wall push-ups, and resistance bands can be done at home. You’re not training for the Olympics—you’re training to stay independent and active for as long as possible.
Actionable Tip:
Start with bodyweight exercises like sit-to-stand movements from a chair. Gradually increase repetitions and, when comfortable, try adding light weights.
Aim for strength training 2-3 times a week. The key is consistency, not intensity!
Need a Little Extra Help? We’ve Got You Covered!
Speaking of resistance bands, we sell a specially designed chair workout kit for seniors on Amazon. This set comes with resistance bands and is perfect for those looking to start strength training at home. The exercises are specifically tailored for older adults, so you don’t need to worry about complicated movements or straining yourself.
Each kit comes with a printed booklet that guides you through the exercises step-by-step. Plus, you’ll get links to YouTube videos where you can watch demonstrations, ensuring you’re doing each movement safely and correctly. It’s a simple and effective way to start building strength right where you are—no gym required! If you’re interested you can buy it here.
Keep Moving: Cardio for Heart Health
Let’s talk about your heart for a second. Heart disease is the number one killer for people over 65, but the good news is that you can do a lot to keep your heart healthy with some regular movement. No need to sign up for a marathon—just aim to get your heart rate up a few times a week. And yes, walking counts!
Dr. Attia recommends aerobic exercise like brisk walking, swimming, or cycling to keep your heart and lungs strong. Not only does this help keep your blood pressure in check, but it also gives you more energy and helps control weight, which can lower your risk for diabetes and other conditions.
Actionable Tip:
Try walking briskly for 20-30 minutes a day, five days a week. If you’re already active, great! If not, start with 10 minutes and build up.
Make it social. Grab a friend or join a walking group to stay motivated. The best exercise is the one you enjoy enough to keep doing!
Prioritize Sleep: It’s Not Just “Rest” Time
I know, sleep can be tricky as you get older. Whether it’s waking up in the middle of the night or struggling to fall asleep in the first place, many people in their 60s and 70s find sleep becomes more elusive. But here’s the thing: sleep is one of the most underrated keys to aging well.
Dr. Attia emphasizes how important quality sleep is for brain health, heart health, and even mood. A good night’s sleep helps your body recover, keeps your mind sharp, and can reduce your risk of diseases like Alzheimer’s. So, if sleep has been taking a back seat, it’s time to make it a priority.
Actionable Tip:
Set a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock.
Create a relaxing pre-bed routine. Turn off screens at least an hour before bed, and maybe try reading or listening to calming music instead.
Flex That Brain Muscle: Cognitive Health
You’ve heard the phrase “use it or lose it”? Well, that applies to your brain, too. As we age, staying mentally sharp is just as important as staying physically active. Learning new things, solving puzzles, or even just engaging in a stimulating conversation can keep your mind agile.
Dr. Attia stresses the importance of staying mentally active as a way to ward off neurodegenerative diseases like Alzheimer’s. So, whether it’s picking up a new hobby, reading, or learning a new skill (ever tried knitting?), keeping your brain engaged is crucial.
Actionable Tip:
Try a daily crossword, Sudoku, or a new hobby that challenges your mind. The goal is to keep learning and staying curious.
Keep social connections strong. Engaging with others is one of the best ways to stay sharp, so make time for friends, family, or community activities.
What Are You Eating? Nutrition for Your 60s and 70s
At this stage in life, nutrition can be your best ally—or your worst enemy. Dr. Attia advocates for a personalized approach to diet, especially as you get older. What worked for you in your 40s might not cut it now. The focus should be on whole, unprocessed foods that give your body the nutrients it needs to maintain muscle, protect your heart, and keep your metabolism in check.
One of the big things Attia highlights is protein. As we age, we lose muscle mass more easily, so it’s crucial to get enough protein to help rebuild and maintain it. Think lean meats, fish, eggs, and plant-based options like beans and lentils. And don’t forget about fiber to keep your digestion running smoothly!
Actionable Tip:
Aim to include a source of protein with each meal. This could be chicken, fish, tofu, or even Greek yogurt.
Fill your plate with colorful veggies and high-fiber foods to support digestion and heart health.
We’ve also written another article that goes into more detail on specific fall food options you can include in your diet. From seasonal vegetables to protein-packed recipes, it’s packed with actionable tips to make eating well both delicious and easy. You’ll find simple ways to tweak your meals to give your body the fuel it needs during this season and beyond. You can read it here.
Stay Balanced: Your Centenarian Olympics
Finally, let’s talk about what Dr. Attia calls the “Centenarian Olympics.” Picture this: you’re 100 years old and still able to get up off the floor, carry groceries, and maybe even pick up your grandkids. The events of this Olympics aren’t sprints and hurdles, they’re real-life tasks like maintaining your balance, strength, and mobility.
Training for these “events” starts now. Keeping your body strong and your balance sharp is something that pays off big time as you age. Simple things like practicing standing on one foot or taking the stairs instead of the elevator can help.
Actionable Tip:
Practice balance exercises like standing on one leg for 30 seconds or walking heel-to-toe.
Focus on functional movements like squats and lunges that mimic real-life activities. These will help you stay steady and strong.
The Conclusion? It’s Never Too Late to Start
If you’re in your 60s or 70s, you’re at the perfect time to make changes that can dramatically improve your quality of life. Dr. Attia’s message in Outlive is clear: it’s not just about living longer, it’s about living better. And the steps you can take today—whether it’s adding a little strength training, focusing on sleep, or challenging your mind—will pay off not just in years, but in quality.
I loved this quote at the end of the book: “If you want to discover the true age of people, listen to them. If they talk about the past and all the things that happened and that they did, it means they have grown old. If they think about their dreams, aspirations, and what they are still excitedly waiting to happen, then they are young.”
So, what’s your first step? Maybe it’s a short walk, an extra serving of veggies, or starting that puzzle you’ve been eyeing. Whatever it is, the time to invest in yourself is now. You’ve got this!