A Comprehensive Exercise Framework for Optimal Health and Wellness

Exercise is an important part of maintaining overall health and wellness. However, it can be challenging to determine the right type and amount of exercise to do each week. Dr. Peter Attia, a physician and health expert, recommends a framework for exercise that includes both aerobic and resistance training, as well as flexibility and recovery.

Aerobic Exercise

Aerobic exercise, also known as cardio, is any activity that increases your heart rate and breathing rate. Dr. Attia recommends aiming for 150 minutes of moderate intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week. This can include activities such as brisk walking, running, cycling, or swimming.

The American Heart Association also recommends at least 150 minutes of moderate intensity aerobic exercise per week for overall cardiovascular health. If you are new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time.

Resistance Training

Resistance training, also known as strength training, is any activity that uses resistance to strengthen and tone your muscles. Dr. Attia recommends doing resistance training exercises two to three times per week. This can include exercises such as weight lifting, bodyweight exercises, or using resistance bands.

It’s important to target all major muscle groups with each workout. This includes exercises for your legs, back, chest, shoulders, arms, and core. If you’re new to resistance training, consider working with a certified personal trainer to learn proper form and technique.

Flexibility and Mobility

Flexibility and mobility exercises help improve your range of motion and prevent injury. Dr. Attia recommends incorporating stretching and mobility exercises into your routine. This can include activities such as yoga, Pilates, or specific stretching exercises.

Remember to stretch before and after your workouts to warm up and cool down your muscles. This can help prevent muscle soreness and injury.


Allowing time for recovery is just as important as the exercise itself. Dr. Attia recommends taking rest days between workouts to prevent injury and optimize performance. This can also include active recovery activities, such as walking, swimming, or yoga.

Proper nutrition and hydration are also important for recovery. Make sure you are eating a balanced diet with plenty of protein to help repair and rebuild your muscles. Drink plenty of water to stay hydrated throughout the day.

Dr. Peter Attia’s exercise framework includes aerobic and resistance training, flexibility and mobility exercises, and recovery. Remember to tailor your exercise routine to your individual needs and goals, and consult with a healthcare professional before starting a new exercise program. With consistency and dedication, you can improve your overall health and wellness through regular exercise.