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If you’re referring to the common “5 things” healthy-aging checklist, the exact list varies, but these are useful indicators of functional strength and independence between 65 and 85:
- Get up from a chair without using your hands.
This tests leg and hip strength and is closely related to everyday mobility.
- Climb a flight of stairs independently.
Being able to do this suggests useful lower-body strength and cardiovascular capacity.
- Walk at a normal pace without needing support.
Walking ability is an important measure of physical function.
- Carry everyday objects such as groceries.
This requires a combination of grip, arm, core, and leg strength.
- Get up from the floor and back down safely.
This tests strength, balance, flexibility, and coordination.
The important part
Being able to do these things is encouraging, but age alone doesn’t determine how strong or healthy someone is. Formal assessments such as walking speed, grip strength, and the timed chair-stand test can provide a more objective picture of physical function.
If you can’t do one of these, it doesn’t mean you’re “weak” or unhealthy. It can simply identify an area worth working on. Progressive resistance exercises, balance training, walking, and adequate nutrition can help older adults maintain strength and independence.
Safety first: If getting up from the floor or climbing stairs causes severe breathlessness, chest pain, dizziness, or repeated loss of balance, don’t use the test as a workout—get medical advice.
- Get up from a chair without using your hands.
