Dr Peter Attia, a physician who specializes in longevity medicine, said in a TikTok that the ability for men and women in their 40s and 50s to perform a specific exercise is a key to determining their longevity and health in old age.

The Farmer’s Carry

The exercise, called a farmer’s carry (or farmer walk), involves holding a weight or dumbbell in each hand and walking with them in a straight line for 60 secs. This engages the forearms, wrists, and biceps, and improves grip strength, which is essential for daily activities and other exercises that may become more challenging with age.

It is a full-body exercise that works out large muscles, including the heart.

If people can do this, Dr Attia said, experts ‘are very confident’ that by the time they are in their last decade of life, they ‘will have the strength to open a jar, for example, do the types of things we think really matter to people.’

How Much Weight Should You Be Able to Carry?

In women, they should strive to be able to carry 60 percent of their body weight in both hands. If they weigh 100lbs, that is 60lbs split between each hand. i.e. 30lbs in each.

Men, meanwhile, should be able to carry 80 percent of their body weight split between both hands.

Dr Attia suggests starting at a lower weight for about 20 seconds and working up from there: ‘Go to half percent of your body weight until you can get up to a minute, and then slowly advance the weight.’

Does The Farmer’s Carry Have Any Other Benefits?

Lifting and holding the weights in a farmer’s carry demands the heart to work harder to pump oxygen-rich blood to muscles.

As a result, the heart beats faster to meet the increased need, becoming more efficient. Weight-bearing exercises like the farmer’s carry can help lower blood pressure and reduce the risk of heart disease over time.

The more you do it, the more efficient your heart becomes, which improves your overall stamina for other physical activities.

Having the strength in later years to carry out basic life tasks has a significant bearing on whether a senior adult can live independently.

On top of improving grip strength, the farmer’s carry exercise can help seniors maintain a safe gait and balance in their walk, both crucial for preventing potentially dangerous falls.

Takeaway

The farmer’s carry specifically targets the forearms, deltoids, traps, upper back, and hands, as well as the upper legs.

Healthy muscles help older adults carry groceries, pick up their grandkids, and lift boxes.

This can make the difference between independent living and requiring outside care such as an aide or an assisted living facility.