Over 50? If You Can Do These 5 You're Ahead of Most transcript

You may look at these five movements and think, "Those are simple. Anybody can do those." But can you? Because once you get past 50, fitness isn't just about how much weight you can lift or how you look in the mirror. It's about whether your body can still do the things everyday life requires it to do. Getting older is inevitable, but losing your strength, mobility, balance, endurance, and independence doesn't have to happen nearly as fast as many people assume.

So, if you're over 50 or getting close, these five simple movements can tell you a lot about how well you're maintaining your physical ability as you age. As we go through these five, keep track of how many you can still do comfortably. And let me know that in the comments. If we haven't met, I'm Jay, and here on Fit After 50, I help men over 50 stay strong, build muscle, and enjoy life without unnecessary pain, marathon workouts, or confusion.

Let's get started. Number one, can you get down on the floor and back up? This sounds easy until you actually try it. I know some guys in their 50s and 60s that can bench press a ton of weight, but they cannot get themselves off the floor unassisted. Get yourself down onto the floor, then stand back up without grabbing a chair, couch, or another person to help you. And no, this is not the hands-free floor rise challenge.

That's harder to do and many men have back, hip, or knee problems which make that move impossible. But this move, you should be able to do it since using your hands on the floor is perfectly fine. The goal is simply being able to get yourself down and back up without dependent on furniture or somebody else to assist you because this one movement requires a combination of leg strength, mobility, balance, and coordination.

All things important as we age. Think about real life. If you fall, can you get yourself back up? Can you get down on the floor to work on an appliance? Can you get down on the ground to work on your vehicle or to play with your grandchildren and know you can stand back up when you're done? That's the kind of ability that helps preserve independence. And that's why being able to do this move is so important. Number two, can you stand on one leg for at least 10 seconds?

Every man over 50 should be able to perform this move, but not every man can. Stand somewhere safe with something nearby in case you need it. Lift one foot off the floor and hold that position for about 10 to 15 seconds. Then switch sides. Balance is one of those things most people don't think much about until they start losing it. But balance matters every single day. stepping off a curb, walking on uneven ground, putting on a pair of pants, catching yourself when you stumble.

And the good news is balance can be trained and improved. So if 10 seconds is difficult right now, don't just accept it as part of getting older. Work on it and try to improve it over time. Number three, can you stand up from a chair without using your hands? Sit in a normal chair. Cross your arms over your chest or extend your arms out in front of you if you can. Then stand up without pushing off the chair or your legs.

Then lower yourself back down under control. You perform some version of this movement all day long. Getting off the couch, getting off of a chair, getting off the toilet. Strong legs aren't only about having bigger muscles. They're one of the biggest factors in maintaining your independence as you age. And that's one reason I continue to encourage resistance training after 50. You don't need to squat 400 lb. You don't need to train like a bodybuilder.

You simply need enough strength to move your body with confidence. Number four, can you carry something moderately heavy while walking? Think about carrying two grocery bags from your car into the house. Or if you're like me, you have one of those water dispenser machines that use the 40 lb jugs of water. Those jugs have to get from the vehicle to the house. Can you pick them up? Can you walk with them? And then can you set them down without struggling?

That may sound simple, but a lot is happening. Your grip has to work. Your shoulders have to stabilize the weight. Your core has to keep you upright. And your legs and balance have to keep you moving. That's why I like exercises such as farmers carry for people who can perform them safely. They train something you actually use outside of the gym because strength shouldn't be specific to the weight rack you're standing beside in the gym.

Strength should make everyday life easier and be functional. Number five, can you walk briskly for 10 to 15 minutes? And notice I said briskly. I'm not talking about slowly walking through the grocery store. Can you walk at a purposeful pace for 10 to 15 minutes without needing to stop to catch a breath? You may breathe a little harder. Your heart rate should increase some. That's all normal. The question is whether you can keep moving at a good pace while staying in control.

Because this isn't only about cardiovascular fitness. It's about being able to function, be able to go hunting or walk around the house without giving out. It's about being able to travel if you like to travel. Walk or in some cases run through an airport depending on the airline you fly with. Go sightseeing, climb stairs, walk around with your family, whatever it is you're doing. I like to ride BMX. I like riding the ramps or just doing old school tricks on my bike in the driveway.

But it will test your conditioning for sure. So, can you do these things that you want to do? That's real world fitness. So my question to you is how many of these five could you do? If you completed all five comfortably, that's a good sign. Keep doing the things that helped you maintain those abilities. But if one or two gave you trouble, pay attention to those. Don't look at it as failure. Look at it as information.

Maybe you need to improve your balance. Maybe you need more leg strength. Maybe you need better mobility. Maybe you simply need to walk more often and improve your conditioning. Because after 50, the goal shouldn't only be adding more years to your life. The goal is keeping as much life in those years as possible.