THE BUILDING BLOCKS

• Strength: Produces the force needed to stand, lift, push, pull and carry.

• Power: Helps you produce force quickly—for example, catching yourself during a stumble or rising quickly.

• Balance: Helps control your body over your base of support.

• Mobility: Allows joints to move through the ranges needed for daily tasks.

• Cardiorespiratory fitness: Gives you the endurance to keep moving without excessive fatigue.

• Coordination: Helps multiple body parts work together efficiently.

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WHY IT BECOMES MORE IMPORTANT WITH AGE

Changes in strength, balance, gait and endurance can make everyday tasks harder over time. Physical activity can improve physical function and help older adults maintain independence.

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A complete program therefore trains more than one quality. Strength without endurance—or endurance without strength and balance—leaves gaps.

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SIMPLE WAYS TO NOTICE PROGRESS

• A chair feels easier to rise from.

• Stairs require less effort.

• You carry more with better control.

• You walk faster or farther before tiring.

• You feel steadier on uneven ground.

• Getting onto and off the floor becomes easier.

• Daily activities leave you with more energy.

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THE BOTTOM LINE

Your workout is preparation for your life. Functional fitness means developing enough strength, balance, mobility and endurance to continue doing the activities that matter to you. Train for the life you want to keep living.

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RELIABLE RESOURCES

• National Institute on Aging — Health Benefits of Exercise and Physical Activity

• National Institute on Aging — Maintaining Mobility and Preventing Disability

• CDC — Physical Activity for Older Adults