There’s something so powerful about being able to move through life feeling sturdy, flexible, and mentally clear—no matter your age. I’ve often found myself marveling at older adults who seem to defy the expectations some of us set for “senior” living.
They’re the ones power walking in the park early in the morning, carrying their own groceries without breaking a sweat, and cracking witty jokes that leave you in stitches. It’s as though they’ve discovered the secret sauce of aging well, reminding the rest of us that our abilities may last much longer than we’ve been led to believe.
Maybe you’ve seen them in your local community, or perhaps you are that person. If that’s the case, give yourself a round of applause. I believe that staying physically active and mentally engaged isn’t just luck or “good genes.”
Often, it’s a testament to consistent habits—many of which revolve around recognizing what our bodies and minds need as we get older. Of course, everyone’s different. Some folks might endure injuries or conditions that limit their range of motion, while others juggle challenges like arthritis or osteoporosis.
So, if you’re reading this and can tick some of the items on this list, take it as a small celebration of your unique strength.
This post is for anyone wondering whether they’re on the right track or just curious about what it looks like to keep moving with a pep in your step well past 60. Let’s dive into six tasks that, if you can still do them without much strain, are signs you’re going strong.
Standing up from a chair without using your arms
Ever try that little test where you sit on a chair, cross your arms over your chest, and see if you can get up with minimal rocking or pushing? It’s a basic but telling measure of lower-body strength and balance.
If you can do it comfortably, it might mean your leg muscles—particularly those quads and glutes—are in decent shape. It also hints at good core stabilization, which helps protect the spine and keep us steady.
What makes this such a big deal? For one, having a solid base of strength in your legs directly impacts your mobility and reduces the likelihood of falls. Strong legs can serve as a shock absorber in case you trip, plus they’ll help you pivot and regain balance quickly.
I’ve seen older clients (during my time counseling couples, some of whom were in their 60s and beyond) who struggled to stand without support, and it often led to frustration in day-to-day tasks. So, if you can still pop up from a seat with ease, that’s a sign you’ve nurtured the foundation of good functional fitness.
A little side note: the folks at Healthline stand behind this, noting that daily mobility exercises help older adults maintain muscle mass well into their 70s.
Even brief sessions of bodyweight squats or step-ups can keep those leg muscles firing. Standing up from a chair without using your arms is a mini strength test you can do right at home.
Walking for thirty minutes without feeling wiped
We all know walking is one of the most accessible forms of exercise out there. It doesn’t require fancy equipment, and you can do it pretty much anywhere. If you’re still able to stroll around your neighborhood for a good half-hour and come back feeling energized rather than exhausted, that’s a solid indicator of cardiovascular health.
In my younger years, I used to underestimate the power of a brisk walk, thinking it wasn’t “serious” enough. Over time, though, I’ve grown to appreciate how it boosts mood, helps maintain a healthy weight, and preserves joint flexibility—especially for folks who want to avoid high-impact activities.
Daniel Goleman, well-known for his work on emotional intelligence, once said, “What counts in making a happy relationship is not so much how compatible you are, but how you deal with incompatibility.”
I find that line resonates with the way we approach exercise, too. Even if you think long walks aren’t your thing, it’s how you adapt (maybe by listening to an audiobook or inviting a friend) that keeps you consistent.
If you can sustain a good pace for half an hour, chances are you have decent stamina. That can translate into being able to run errands, chase after grandchildren, or simply explore new places without being sidelined by fatigue.
The team at Verywell Mind mentioned how moderate physical activity like walking can also boost mental health by reducing stress and anxiety, making it a double win for overall well-being.
Reaching overhead to grab items from a shelf
Reaching up to that top pantry shelf might not feel like a huge feat—until it becomes one. Shoulder mobility and upper-body strength often decline with age if we don’t use those muscles regularly.
If you’re still able to lift your arms overhead, pick up a box of cereal or a container of spices, and bring it down without discomfort, you’re doing better than many folks who start losing that range of motion.
One reason overhead movements matter is because they require healthy joints, especially in the shoulders, and sufficient strength in the arms, upper back, and core.
Often, we don’t realize we have an issue with shoulder mobility until it’s already compromised—like when we can’t reach the seatbelt or can’t stretch high enough to get something off a shelf.
A mentor of mine (an older physical therapist I once shared an office space with) would talk about how seniors who keep up some form of gentle yoga, swimming, or lightweight training are less likely to struggle with everyday tasks like overhead lifts. And that can do wonders for preserving independence.
Climbing a flight of stairs at a steady pace
Ah, stairs: the bane of many knees. The ability to climb stairs goes beyond just cardio—it’s a real test of lower-body strength and joint stability, especially in your ankles and knees. If you’re still able to walk up a flight or two without feeling like you need a three-hour nap afterward, you’re likely in a good place physically.
I remember my grandmother, in her late 60s, telling me her “secret” to conquering stairs was taking them one step at a time while focusing on her breathing. She would say, “I don’t race up, I just go steady.” That stuck with me because so many people think you need to rush or power through.
Sometimes, the key is simply consistent pacing. A slow, controlled climb can reduce stress on your joints and help you recognize any possible aches before they become injuries.
Maintaining stair-climbing ability also keeps you engaged in everyday life—visiting friends who live in walk-up apartments, traveling to places where you have to climb stairs, or simply enjoying those old theaters without worrying about whether there’s an elevator.
Plus, it’s a wonderful cardiovascular mini-workout that keeps your heart healthy and your body strong.
Squatting or kneeling to garden or play with grandkids
If you love gardening, you already know how much bending, squatting, and kneeling is involved just to plant, weed, or water. And if you have grandchildren or little ones in your family, you’re probably down on the floor playing with them sometimes.
Being able to squat or kneel without sharp pain is a major plus. It means your hips, knees, and ankles all have a decent range of motion, and your connective tissues are still relatively healthy.
You might have read my post on staying mindful and healthy in your 40s, where I shared a story about helping a friend tend to her vegetable patch. That day, I was reminded how essential it is to stretch before and after we do repetitive movements like squatting, no matter our age.
For older adults, especially those past 60, gently warming up beforehand and doing light stretches can be a game-changer to prevent strain or injury.
Michelle Obama famously said, “We need to do a better job of putting ourselves higher on our own ‘to do’ list.” That absolutely applies here.
Gardening or playing with kids is an act of love, but remember to look after your joints by listening to your body’s signals. If kneeling is still fairly easy for you, pat yourself on the back—it’s a real sign of good functional mobility.
Staying mentally sharp under pressure
I’ve saved a big one until last, friends. Physical strength and mobility are crucial, but mental flexibility and clarity are often overlooked aspects of aging with resilience.
Being able to solve a puzzle, remember the details of a conversation from yesterday, or learn a new skill without feeling totally overwhelmed can be a significant marker of cognitive health.
Whether it’s picking up new technology or figuring out a complicated bill, staying mentally sharp means you’re still forging new neural pathways. The crew at Psychology Today has highlighted that keeping your brain engaged through reading, word puzzles, or even social interactions can help reduce the risk of cognitive decline.
As we get older, we might occasionally find ourselves walking into a room and forgetting why we came in, but that’s normal. What matters is we’re still actively challenging our minds instead of letting them idle.
Maya Angelou once said, “You can’t use up creativity. The more you use, the more you have.” I think that sentiment beautifully aligns with the idea that our minds can remain flexible if we keep them engaged.
Reading new books, picking up unfamiliar hobbies, or even trying a new recipe can exercise our brains in the same way climbing stairs exercises our legs. If you’re noticing that you can still handle tasks that demand concentration and mental agility, you’re doing something right.
Final thoughts
Each of these six tasks—getting up from a chair, walking for a solid half-hour, reaching overhead, climbing stairs, squatting or kneeling, and staying mentally engaged—represents a different facet of overall well-being.
If you’re over 60 and breezing through most (or all) of these, it suggests you’re paying attention to both body and mind in a way that fosters longevity and strength.
Of course, this isn’t about measuring up against other people or striving for perfection. It’s about celebrating what you can do and taking steps to keep it that way.
If there’s an area you feel you’re lagging in, that’s okay. Small, consistent changes can lead to improvement. From gentle yoga sessions to dedicated time doing crosswords, every little bit helps in maintaining or improving your daily capabilities.
I love the thought that aging doesn’t have to be a downward spiral. It can be a continual journey where we remain open to learning, keep moving in ways that feel good, and cherish the small victories—like hoisting that bag of groceries onto the counter without a second thought or solving the Sunday crossword puzzle before lunch.
Signing off.
