The fact is, for most of us our physical bodies, movement ability, daily functionality or our capability to ‘do stuff’ will diminish (too quickly) before we die from a significant disease such as dementia, cancer, heart disease or diabetes!
In other words we are more likely to become dysfunctional and frail because we don’t remain strong and stable then we are to succumb to disease!
When it comes to your physical strength, fitness and function it is very much a matter of “if you don’t use it you lose it”. The age factor (particularly up to age 80) plays a minor role in how well you move and what you are able to do day to day!
Yes it is up to you to slow the ageing process by remaining fit, strong & able… what I sum up as capable!
The below list is a compilation of Gym and Real Life Movements you should definitely be able to do now, with continual practice do at age 80 and with some serious commitment do at age 100!
Good luck!
Top 15 Gym movements to be able to do at 100
5 x Thrusters with 5kg ball - Squat down to 90 degrees & stand up & press ball fully above your head
3 x Turkish Get up with 2kg DB
5 x Step Up on bench & hold 1 leg in air & slowly step down hitting heel first
5 x Kneel down (lunge) 2cm off the floor & back up with good posture
Hang from a bar for 1min
Carry 2 x 16kg KB 40m with upright posture in one go
Do 5 x full sit ups
Do 5 x Burpees - no walking hands back to feet to get up
Do 5 x Walk out push up (inch worm)
Do 5 x One leg dead lift & twist to touch DB
Do 10 x Towel shoulder rolls
10 x Lateral jump 1m & hold 10sec
10 x Tricep dips with straight legs
5 x Plank up & down with good posture
Do 1 chin up
Top 20 LIFE movements to do at 100
Put 10kg bag in overhead luggage on the plane
Carry 2 x 5kg shopping bags up 3 flights stairs
Get up off floor using only 1 hand and 1 knee (or better no knees)
Get out of pool without a ladder
Squat down & pick up 10kg child and hold in your arms
Squat down & sit on a gutter using no hands
Put your socks on standing up - no holding on
Ly down & get up in 10 sec
Climb over a fence
Run 20m fast
Walk backwards 20m
Swim 100m
Ride a bike 10km
Catch a wave at the beach
Mow the lawn
Hike 2km anywhere
Ride a scooter
Paddle a stand up paddle board
Climb a ladder 6 foot high
Play golf!
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