My Decathlon (Physical To Do) List at 80

We will not live forever but – God willing - we certainly want to live out the twilight years with a shot at the best possible quality of life and health, would you agree?

I chanced upon two inspirational reading that influenced my point of view on aging. In a blog by Becky Staunton, she cited the work of Dr. Peter Attia we are encouraged to list down at least 10 physical tasks (hence, decathlon) that we would like to still be able to do when we are 100. I went for a realistic target and picked 80; after all, most women in my maternal side lived up to 80+ so this is a logical target.

This is my Decathlon list:

1. Go up and down the stairs without assistance. (we can live in a one-level home, but outside the home, stairs are inevitable)
2. Do and carry stuff like groceries and small luggage.
3. Go for long walks. This is a good time for meditation. This is also bonding time with my children and I would like to be able to continue doing that for a long time.
4. Run around the village park for at least 30 minutes to an hour. 
5. Be able to tend to garden – including weeding out bugs, digging and shoveling.
6. Be able to move around to do laundry (and other tasks at home).
7. Open jars with my hands or be able to use can openers. (this is now a challenge for me)
8.  Pick up cat/kittens/grandchildren from the floor and carry them.
9.  Can bend for tasks the needs bending without aching limbs and hip.
10.  Sit cross legged on the floor and be able to get up.

Then, I reverse engineered the list for the exercises that I need to do in the present day to achieve those goals. I wake up bit earlier than I used to so that I can go through the exercises daily, except for the running part which is relegated to a weekly thing.

·             Dumb-bell exercises

·             Grip strengthener (need to start this!)

·             Bend to reach toes and Downward Facing Dog pose

·             Leg raise and Lord of the Dance pose

·             Yoga poses for flexibility

·             Asian squat then rise from floor

·             Quad exercises

·             One-leg balance

·             Planking

·             (Continue) Walk and run, and join at least 1 organized mid-distance race yearly

Plus,

·             More water, significantly less sugary drinks. Fortunately, I am not fond of fancy frap coffee, milk teas or soda.

·             More fruits, vegetables, nuts, omega-rich fish and protein, less carbs and sugar. I have a sweet tooth and I like my corn chips, so the less sugar and salt part is a challenge.

 And also,

·              Nourish the soul – daily meditation, quality time with loved ones

·              Flex the brain – I carefully filter what I read, watch and ponder about. 

So as you can see, there is nothing extraordinary in the list. 

But it forced me to have an end in mind and live deliberately!

Inspirations:
10 Things I Still Want to be Able to Do When I Am 80, Blog by Becky Stafferton
Centenarian Decathlon concept by Dr. Peter Attia.

My recovery run, few days after completing
my 2nd Marathon in the year when I turned 50!