While most 70-year-olds struggle with basic stairs, a remarkable few can still dance for hours, hike mountain trails, and spring up from the floor like someone half their age—here's the checklist that separates the exceptional from the ordinary.
Did you know that only about 23% of adults over 65 meet the basic physical activity guidelines recommended by health experts? That means the vast majority of older adults aren't getting enough movement to maintain optimal health.
But here's what really caught my attention: among those who do stay active, there's a remarkable subset who aren't just meeting minimum standards. They're thriving in ways that would impress people half their age.
I've been thinking a lot about aging lately. Maybe it's because I'm watching my own parents navigate their seventies, or maybe it's because every Sunday morning trail run reminds me how much I want to keep doing this for decades to come. Whatever the reason, I've become fascinated by what separates those who age exceptionally well from everyone else.
So I did some digging. I talked to fitness experts, read the research, and observed the incredibly fit older adults I encounter on the trails. What I found was a clear pattern of abilities that indicate exceptional physical shape at 70.
If you can still do these 11 things at that age, you're not just healthy. You're exceptional.
1. Walk up three flights of stairs without getting winded
This sounds basic, right? But cardiovascular endurance naturally declines with age, and many 70-year-olds find themselves breathless after just one flight.
Being able to tackle three flights without stopping to catch your breath indicates your heart and lungs are functioning at a level typically seen in much younger adults. It means your VO2 max (the maximum amount of oxygen your body can use during exercise) is well above average for your age group.
I remember when I first started trail running at 28, even one steep hill left me gasping. Now, decades later, I can power up inclines that would challenge people half my age. That kind of cardiovascular fitness doesn't just happen. It's built and maintained through consistent effort.
2. Get up from the floor without using your hands
There's actually a test for this called the sitting-rising test, and research shows it's a powerful predictor of longevity. The ability to lower yourself to the floor and stand back up without assistance requires leg strength, core stability, balance, and flexibility.
Try it yourself right now. Seriously, give it a shot. If you struggled at all, imagine how much harder it becomes with each passing decade. The 70-year-olds who can do this effortlessly have maintained muscle mass and flexibility that many people lose by 50.
3. Stand on one leg for 30 seconds with your eyes closed
Balance deteriorates significantly as we age, which is why falls become such a serious concern for older adults. But here's the thing: balance is trainable at any age.
Being able to maintain single-leg balance with eyes closed for half a minute at 70 indicates exceptional proprioception (your body's ability to sense its position in space). This isn't just about not falling. It's about having a nervous system that's still sharp and responsive.
4. Touch your toes while standing
Flexibility is often the first thing to go as we age. Muscles tighten, joints stiffen, and suddenly tying your shoes becomes a challenge.
But maintaining the ability to touch your toes at 70? That shows you've kept your hamstrings flexible, your spine mobile, and your hip joints healthy. It's the kind of flexibility that makes all of life's daily movements easier.
5. Carry two full grocery bags in each hand from the car
Functional strength matters more than how much you can bench press. Being able to carry heavy grocery bags requires grip strength, arm strength, core stability, and the ability to maintain good posture under load.
Research shows that grip strength in particular is a powerful indicator of overall health and longevity. Those 70-year-olds who can still haul their groceries in one trip? They've maintained the kind of practical strength that keeps them independent.
6. Walk a mile in under 15 minutes
Walking speed is considered such an important health indicator that some researchers call it the "sixth vital sign." A brisk walking pace at 70 indicates good cardiovascular health, strong legs, and healthy joints.
During my morning runs, I often see older adults out walking. The ones moving at a clip that would challenge younger folks? They're the ones who've made movement a non-negotiable part of their lives.
7. Do 20 push-ups (modified is fine)
Upper body strength typically declines faster than lower body strength as we age. Being able to complete 20 push-ups, even if they're done from the knees, shows exceptional upper body endurance for a 70-year-old.
This isn't about vanity muscles. It's about having the strength to push yourself up if you fall, to lift things overhead, to maintain independence in countless daily tasks.
8. Play on the floor with grandkids for 30 minutes
This combines so many physical abilities: getting down to the floor, moving in various positions, having the energy to be active, and the flexibility to play. Plus, there's the getting back up part.
The 70-year-olds who can do this aren't just physically capable. They're maintaining the kind of functional fitness that keeps them engaged with life and family.
9. Dance for an hour at a wedding
Dancing requires cardiovascular endurance, balance, coordination, and the physical stamina to stay on your feet and moving. It also requires healthy joints that can handle the impact and movement.
Think about the last wedding you attended. How many 70-year-olds were still on the dance floor after an hour? Those who were have maintained a level of fitness that lets them fully participate in life's celebrations.
10. Garden for two hours without significant pain
Gardening involves squatting, kneeling, lifting, carrying, and maintaining various positions for extended periods. It's a full-body workout that many younger people find challenging.
I spend hours in my garden, and I know firsthand how physically demanding it can be. The ability to garden for two hours at 70 without being laid up the next day indicates exceptional joint health, flexibility, and endurance.
11. Hike a moderate trail for three miles
This is the ultimate test of overall fitness. Hiking involves cardiovascular endurance, leg strength, balance, and the ability to navigate uneven terrain. A three-mile hike on moderate terrain would challenge many 40-year-olds.
Every Sunday morning on the trails, I encounter hikers in their seventies who pass younger folks. These aren't just fit older adults. They're exceptional athletes who've refused to let age define their capabilities.
The bottom line
Can you do all 11 of these things? If you're 70 and the answer is yes, you're in remarkable shape. If you're younger and struggling with some of these, consider it a wake-up call.
The truth is, exceptional fitness at 70 doesn't happen by accident. It's the result of decades of consistent choices. Every morning when my alarm goes off at 5:30 AM for my trail run, I'm not just exercising for today. I'm investing in my ability to do these 11 things when I'm 70.
The good news? It's never too late to start. Whether you're 40, 50, 60, or already 70, you can improve every single one of these abilities with consistent effort. Your future self will thank you for every step, every stretch, every moment you choose movement over stillness.
Because being in exceptional shape at 70 isn't about being exceptional. It's about making ordinary, daily choices that add up to an extraordinary quality of life.
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