Basic Movement Skills to Keep or Gain as You Age

People often ask me, “what should I be doing at home to keep fit?,” or “what types of movement skills are important to have as I age?”  I’m sure a Google search might come up with lots of ideas, such as being able to do 10 push-ups and 5 pull-ups, run 3 miles, etc., but I’m going to suggest a few more functional skills below.

1. Be able to get down and back up off of the floor! It’s amazing how people start to avoid this simple act, but it is absolutely imperative that you are able to do this. For one thing, your children and grandchildren will think you are a lot more fun. And for another, if you ever do experience a fall, you’ll be less likely to have to wait for hours in an awkward position until someone is able to come and rescue you. The act of getting on the floor and back up means you have a certain amount of mobility in your ankles, knees, hips and spine, as well as a certain amount of strength in your legs, hips and upper body. Bonus points if you can get back up without using your hands, but don’t feel bad if you need them! Get creative about how you get up and down— if a certain movement or position doesn’t feel right, try a different one. Be versatile!

2.   Be able to squat.  A hands-free squat down to your heels and back up is great, but if you’re not there yet then just work toward it.  You do partial squats all day long— getting in and out of chairs, on and off of the toilet, and in and out of the car.  Be strong enough to do them all with ease.

3.  Be able to touch your toes.  Not by pulling on your low back, but by flexing at the hip and lengthening the backs of your legs.  And yes, you can bend your spine too, just not as compensation for not bending at the hip.

4.  Be able to look at the tops of the trees.  As you look up, your neck should gently extend, as should your upper back and rib cage (if it’s a really tall tree.)  Are you someone who bends at the knee and stays rigid as you lean back to look up?  Then start working on mobilizing your neck and chest, lifting up and gently arcing backwards.

5.  Be able to put on your pants and shoes without sitting down.  And not slip-on shoes.  Shoes with laces.  Can you balance on one leg and bend your spine forward long enough to put on and lace your shoe?  No?  Well, get to work!!  You can always do it near a wall in case you lose your balance.  Lean on the wall, recalibrate, and try again.

6.  Be able to check your blindspot while driving, even if you have a car with fancy technology that checks it for you.  Can you turn your head to look over your shoulder?  You can turn your chest a bit, too.  Life happens 360º around you, and not just out in front. 

7.  How’s your shoulder mobility?  Can you fasten a bra in the back or lace your belt through all the loop holes behind you?  Can you scratch an itch in the middle of your back? How about reaching items  on the top shelf of your pantry? Spend some time each day with your arms behind you.  Challenge yourself by putting frequently used items in your kitchen in harder to reach places, like the top and bottom shelves rather than the middle.  

8.  Can you climb stairs?  Like a flight or two, comfortably, without getting winded?  What about going down?  Can you go down a flight or two of stairs without worrying about your knees?  As you practice going up, notice if your heel drops and your knees go back (meaning you are sinking down as you try to go up), or can you boost yourself up to the next step with the strength of your glutes, hamstrings and calves?  Going down, can you use the strength of your quads and calves rather than bracing against the structure of your knee joint?

9.  How much can you lift?  Can you lift a bag of dog food?  Salt for your icy driveway?  A heavy bag of groceries in each hand?  Your baby and toddler grandchildren?  Be able to lift the things in your life that inevitably arise.

10.  Be able to walk a fair distance.  A mile or two is great.  3-5 is better.  More is fabulous.  Can you walk on uneven terrain like sod or a dirt trail?  Can you do hills?  Start small and work up.   Bonus points for doing any of it barefoot.

11.  And then yes, if you can do a few push-ups (with good form!!), and a pull-up or two, maybe a full squat down to your heels while holding a bag of dog food or a kid, and hike or run to your favorite peak, bravo to you.  You’re in great shape!