Most people take these daily tasks for granted until they age and realize how hard they are to do.
Floor rise
Getting on and off the floor without using your hands to help you up is a big predictor of lifespan. It takes strength, stability, and mobility in your core, hips, and ankles to do this seamlessly.
If you can gracefully move from the floor to standing, your body is strong and aligned.
Single stand
Being able to stand on one foot for ten seconds or longer without loss of balance or grabbing onto a wall indicates good neurological function.
Balance is one of the most important predictors of overall health as we age because we want to avoid falls.
Grip strength
Are you able to open that tight-lid jar or haul multiple grocery bags from the car in one trip? If so, your forearm strength and grip are still working well. Scientists tend to associate strong grip strength with heart health and overall muscularity of the entire body.
If manual tasks like opening lids and lifting luggage aren’t a problem for you, then you have maintained functional strength.
Stair power
If you can easily ascend two flights of stairs without needing to pause or totally huffing and puffing, you know your cardio health is strong. Going up stairs is like an instant cardio assessment as well as a test of your glute and quad strength.
Being able to hold a conversation once you reach the top is a good indication that your aerobic fitness is on point.
Overhead reach
Being able to lift a heavy box or push/pull a heavy suitcase onto an overhead shelf without injury or pain to your back or shoulders indicates good health. This exercise demonstrates a range of motion in your shoulder joints and adequate core strength to stabilize your body when lifting objects.
Toe touch
Touching your toes when bending over to tie your shoes or pick something off the floor with your legs mostly straight is the ultimate flexibility exercise. It shows the elasticity of your hamstring muscles and the overall health of your lower back.
If you can easily grab your toes, your muscles aren’t tightening up and shortening, allowing you to stay injury-free.
Fast walk
Being able to maintain a brisk walking pace (not leisurely stroll) is one of the biggest indicators of a long, healthy life. If you naturally walk fast enough to work up a slight sweat or can keep up with those youngsters on the sidewalk without puffing and panting, your legs and heart are in good shape.
Grocery carry
If you can carry two bags full of groceries and walk several blocks without setting them down, you have good “workhorse” endurance. Grocery shopping requires carrying strength, the ability of your grip, shoulders, back, and legs to work as one.
Your body still remembers how to be a useful tool for running around town.
Laundry lift
If you can squat down to grab a heavy basket of wet laundry off the floor and stand back up with it without grimacing, cracking your back or tweaking your knee, your knees and back are strong.
This simple motion is called a deadlift, which is one of the single best movements you can do to protect your back.
Easy twist
Rotating in your seat to check your rearview while driving or grabbing something in the backseat takes abdominal and spinal rotation. Most adults lose their twisting capability, causing neck and back pain.
If you can twist your torso from side to side without hesitation or pain, your abdominal muscles and spine are still youthful.
Quick reaction
Grabbing something before it falls on the floor or sidestepping to avoid tripping over an object demonstrates that your reaction time and twitch muscles are still in good working order.
Reaction times increase with age, causing deadly mistakes. If you are still light on your feet, your brain-to-muscle connection is still young.
Long stride
Walking with long strides confidently, rather than taking short shuffling steps, is indicative of healthy hip flexors and gaits. Shuffling steps mean weakness or balance problems. Powerful legs are needed to take big steps.
If you are walking with a bounce and long stride, you’re in elite shape.
Sources: Please see here for a complete listing of all sources that were consulted in the preparation of this article.