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“And in the end, it’s not the years in your life that count. It’s the life in your years.” – Abraham Lincoln

Being somewhat of a Stoic, I live with the awareness of death, not in fear of it—but I also intend to do everything in my power to attack it from all angles, making life meaningful, curious, and fully engaged. I, for one, don’t want to live like the movie Wall-E, stuck in a recliner with a big gulp!

Dr. Peter Attia, a physician specializing in longevity and preventive medicine, talks about how, around age 75, most people experience a sharp decline in physical and cognitive capacity if they haven’t prioritized strength and fitness throughout life. He calls this decline “falling off a cliff”—mobility, endurance, and overall function drop much faster than earlier in life.

If nothing is done to counteract age-related losses, the last decade or so—often 10–15 years—can see capacity fall to about half of what it once was, both physically and cognitively. He calls this period the “marginal decade.” Attia also notes:

“The playbook of Medicine 2.0—treating disease only when it’s present—doesn’t seem to work as well. Medicine 3.0 is taking a much longer arc on the prevention of chronic disease.”

When it comes to fitness for longevity, it’s important to focus on both cardio and weight training. Cardio keeps your heart and lungs strong, while weight training preserves muscle and bone density—something especially important for women as they age. Balancing both ensures you maintain strength, mobility, and independence well into later years.

I bring this up because this is the time of year many folks start thinking about taking better care of their physical health with New Year’s resolutions. I’m here to say: DO IT!

If you’re like me and gyms aren’t your thing—or you just don’t have time—the Peloton app is a game-changer. I’ve been using it for years without even owning a Peloton bike! There are classes for strength, meditation, stretching, yoga, running, walking, cardio, and more. I mainly use the strength training modules, which let you pick your body part, fitness level, and workout length. Plus the instructors are highly motivating accompanied by great music that makes it fun and wanting to come back to it.

I don’t want to live my last 10–15 years in a diminished state if there’s something I can do now to make them vibrant later. Sure, some medical issues are out of our control, but for everything else, I plan to do what I can to fully participate in this life.

Our health is the best investment we can make and the time to act is NOW.

-Dwight

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Videos :

What happens when two people in their 80s start lifting weights for the first time? Nine months later — the results are astonishing.

Dr. Peter Attia is focused on the marginal decade, the final 10 years of someone’s life. He’s developed a “Medicine 3.0” framework to help his patients delay the onset of chronic disease later in life.