While age might just be a number on paper, these nine simple physical and mental tests reveal whether you're truly thriving or merely surviving as the years pass by.
Have you ever noticed how some 70-year-olds seem more vibrant and capable than people decades younger? While some folks in their 50s struggle with basic daily activities, there are septuagenarians out there hiking mountains, learning new languages, and living life to the fullest.
What's their secret? After years of observing the habits and abilities that separate those who age gracefully from those who don't, I've identified nine key things that truly healthy 70-somethings can still do without assistance. If you can manage all of these in your seventh decade, you're not just aging well, you're outpacing many people who are significantly younger.
1. Get up from the floor without using your hands
This might sound simple, but try it right now. Sit down on the floor, then stand up without pushing off with your hands, grabbing onto furniture, or using your knees for support. Harder than it looks, right?
The ability to rise from the floor unassisted is actually a powerful predictor of longevity. It requires leg strength, core stability, flexibility, and balance all working together. I learned this the hard way during a yoga class last year when I watched a 72-year-old woman gracefully rise from lotus position while I, at 40-something, struggled to get up without looking like a newborn giraffe.
If you're struggling with this one, don't worry. Start practicing now. Do squats, work on your flexibility, and practice the movement regularly. Your future self will thank you.
2. Walk up multiple flights of stairs without getting winded
Can you climb three flights of stairs and still hold a conversation at the top? This isn't just about cardiovascular fitness, though that's certainly part of it. It's about maintaining the kind of functional fitness that keeps you independent and mobile.
When I started trail running at 28, I could barely make it up a small hill without gasping for air. Now, decades later, those same hills feel like gentle slopes. The difference? Consistent cardiovascular exercise that challenges my heart and lungs. You don't need to become a marathon runner like I eventually did, but you do need to keep your cardiovascular system challenged and engaged.
3. Remember and learn new information easily
Think about the last time you learned something completely new. Was it a struggle, or did the information stick relatively easily? The ability to absorb and retain new information is crucial for healthy aging.
Whether it's remembering where you put your keys, learning a new technology, or picking up a hobby, cognitive flexibility keeps your brain young. I've noticed that the sharpest seniors I know are constantly challenging themselves mentally. They're reading, taking classes, doing puzzles, or teaching themselves new skills.
One friend's mother started learning Spanish at 68 and is now, at 75, conversing fluently with her neighbors. Meanwhile, I know 55-year-olds who claim they're "too old" to figure out how to use a smartphone properly.
4. Maintain balance on one foot for at least 30 seconds
Balance is one of those things we take for granted until it starts to go. Try standing on one foot right now and count to 30. No wobbling, no touching anything for support. How did you do?
This simple test reveals so much about your neurological health, muscle strength, and proprioception (your body's ability to sense its position in space). Good balance prevents falls, which become increasingly dangerous as we age. During my morning runs on uneven trails, I'm constantly working on balance without even thinking about it. Every root, rock, and turn challenges my stability in small but important ways.
5. Open jars and grip objects firmly
Grip strength might seem like a minor concern, but it's actually one of the best predictors of overall health in aging adults. Can you open that stubborn pickle jar? Carry heavy grocery bags? Turn doorknobs easily?
Weak grip strength is linked to higher risks of disability, cognitive decline, and even mortality. The good news? It's never too late to improve. Simple exercises like squeezing a tennis ball, carrying heavy objects, or even gardening (trust me, pulling weeds is a grip strength workout) can make a huge difference.
6. Sleep through the night and wake up refreshed
Quality sleep becomes increasingly elusive as we age, but those who age well maintain healthy sleep patterns. They fall asleep relatively easily, stay asleep most of the night, and wake up feeling rested rather than exhausted.
Poor sleep isn't just about feeling tired. It affects everything from immune function to cognitive performance to emotional regulation. Creating a consistent sleep routine, staying active during the day, and managing stress all contribute to better sleep quality. My Sunday morning long runs serve double duty here: they tire me out physically while providing mental clarity that helps me sleep better all week.
7. Maintain a healthy weight without extreme dieting
The healthiest 70-somethings I know aren't obsessed with the scale, but they maintain a relatively stable, healthy weight without resorting to fad diets or extreme measures. Their metabolism still functions well enough that they can enjoy food without dramatic weight fluctuations.
This comes down to maintaining muscle mass (which burns calories even at rest), staying active, and having a healthy relationship with food. After years of experimenting with different approaches to eating, I've found that consistency matters more than perfection. Regular meals, plenty of whole foods, and staying active keep metabolism humming along.
8. Adapt to unexpected changes without major stress
Life throws curveballs at every age, but how we handle them reveals a lot about our overall health. Can you adjust when plans change suddenly? Handle technology updates? Navigate detours or new situations without becoming overly anxious or frustrated?
Mental flexibility and emotional resilience are hallmarks of healthy aging. The people who age best view changes as interesting challenges rather than insurmountable obstacles. They maintain a sense of humor and perspective that helps them roll with life's punches.
9. Maintain social connections and make new friends
Perhaps the most overlooked aspect of healthy aging is the ability to maintain existing relationships while still being open to forming new ones. Can you strike up conversations with strangers? Do you actively maintain friendships? Are you comfortable in social situations?
Social isolation is devastating for health, particularly as we age. But staying socially engaged requires effort and sometimes stepping out of our comfort zones. Volunteering at my local farmers market has introduced me to people of all ages and backgrounds, reminding me that connection doesn't just happen; we have to actively pursue it.
The bottom line
If you can do all nine of these things in your 70s, congratulations. You're not just aging well; you're setting an example for what's possible. If you're struggling with some of them, regardless of your current age, now's the time to start working on them.
Remember, aging well isn't about luck or genetics alone. It's about the daily choices we make: staying active, challenging ourselves mentally, maintaining social connections, and taking care of our bodies. Every small improvement you make today is an investment in your future independence and quality of life.
The most inspiring part? I regularly meet 70 and 80-year-olds who put younger folks to shame with their vitality and capability. They prove that age really is just a number when you commit to taking care of yourself. So whether you're 40, 60, or already in your 70s, it's never too late to start building these capabilities. Your future self will thank you for every squat, every new friendship, and every flight of stairs you climb today.
