At 70, Can You Still Do These 11 Shocking Things? Find Out Before It’s Too Late!

Did you know that only about 23% of adults over 65 meet the basic physical activity guidelines recommended by health experts? This statistic is concerning, as it indicates that the vast majority of older adults are not getting enough movement to maintain optimal health. However, among those who do engage in physical activity, there exists a remarkable subset who are not just meeting the minimum standards—they are thriving in ways that would impress individuals half their age.

As I reflect on aging—perhaps because I’m witnessing my own parents navigate their seventies or because my Sunday morning trail runs remind me of my own fitness aspirations—I’ve become increasingly fascinated by what separates those who age exceptionally well from those who do not. This prompted me to dig deeper. I consulted fitness experts, reviewed relevant 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 fitness at 70.

If you can still do these 11 activities at age 70, you are not just healthy; you are exceptional.

Key Indicators of Exceptional Fitness at 70

1. Walk up three flights of stairs without getting winded. This may sound basic, but cardiovascular endurance naturally declines with age, and many 70-year-olds find themselves breathless after just one flight. Successfully climbing three flights indicates that your heart and lungs are functioning at a level typically seen in much younger adults, suggesting that your VO2 max—the maximum amount of oxygen your body can utilize during exercise—is well above average for your age group.

2. Get up from the floor without using your hands. This ability is measured by the sitting-rising test, which has been shown to be a strong predictor of longevity. Successfully lowering yourself to the floor and standing back up without assistance demonstrates leg strength, core stability, balance, and flexibility—all of which tend to diminish with age.

3. Stand on one leg for 30 seconds with your eyes closed. Balance significantly deteriorates as we age, increasing the risk of falls. However, balance can be improved at any age. If you can maintain single-leg balance with your eyes closed for half a minute at 70, it indicates exceptional proprioception, which is the body’s ability to sense its position in space.

4. Touch your toes while standing. Flexibility is often the first physical ability to decline as we age. The ability to touch your toes at 70 indicates that you have maintained hamstring flexibility, spinal mobility, and hip joint health, making everyday movements easier.

5. Carry two full grocery bags in each hand from the car. Functional strength is more critical than how much you can bench press. Being able to carry heavy grocery bags demonstrates grip strength, arm strength, core stability, and good posture under load. Research shows that grip strength is a significant indicator of overall health and longevity.

6. Walk a mile in under 15 minutes. Walking speed is so critical that some researchers refer to it as the “sixth vital sign.” A brisk pace at age 70 indicates good cardiovascular health, strong legs, and healthy joints. Older adults who maintain this level of fitness often make 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. Completing 20 push-ups, even if modified, showcases exceptional upper body endurance for seniors, essential for various daily tasks.

8. Play on the floor with grandkids for 30 minutes. This activity combines many physical abilities, including getting down and back up from the floor, moving in various positions, and having the energy and flexibility to engage in play.

9. Dance for an hour at a wedding. Dancing requires cardiovascular endurance, balance, coordination, and stamina. Consider how many 70-year-olds you’ve seen still on the dance floor after an hour—those who are demonstrate a remarkable level of fitness that allows them to fully participate in life’s celebrations.

10. Garden for two hours without significant pain. Gardening involves a variety of physical activities, including squatting, lifting, and maintaining various positions for extended periods. Being able to garden for two hours at 70 without discomfort indicates excellent joint health and endurance.

11. Hike a moderate trail for three miles. This is arguably the ultimate test of overall fitness. Hiking requires a blend of cardiovascular endurance, leg strength, and balance, making it a challenging activity for many younger adults. Encountering 70-year-olds on the trails who can outpace younger individuals highlights their exceptional fitness levels.

The bottom line is clear: if you’re 70 and can do all 11 of these activities, you are in remarkable shape. If you’re younger and find some of these tasks challenging, consider it a wake-up call. Exceptional fitness at 70 doesn’t occur by accident; it results from decades of consistent choices. Every morning when I wake up at 5:30 AM for my trail run, I am not just exercising for the day; I am investing in my ability to do these 11 things when I reach 70.

The good news? It’s never too late to start. Whether you're 40, 50, 60, or already 70, you can improve each of these abilities with consistent effort. Your future self will thank you for every step, stretch, and moment you choose movement over stillness. Achieving exceptional fitness at 70 isn’t about being extraordinary; it’s about making ordinary daily choices that culminate in an extraordinary quality of life.