The good news is that with practice and something as simple as a walking program and exercise, most of us can improve and lower our functional age. Being aware of and challenging our own and society’s ageist attitudes and perceptions also works to lower functional age. Functional age defines your
health future and personhood. Fortunately, it is a number you control.
- Answer the test questions accurately.
When some people do their initial assessment they do not actually record or even guess the time of their single leg stance or their sit-to-stand repetitions. Unfortunately, using the resulting functional age is like saying and believing that you are 6’ 2” tall when you’re really 5’ 11”.
To get your baseline age, answer the functional questions as honestly as possible. Use a 30-second timer for the one-leg balance and sit-to-stand test. For the one-leg stand, measure both legs and record the lower score. We recommend that someone assist you to get accurate results. - Set a realistic first goal.
Reducing functional age requires time and consistent effort. It is not a sprint or a marathon. Try to improve your balance every day. It’s OK to start using a doorway or a wall for support to increase how long you can balance. When walking or doing other exercises, take breaks or moments to practice your balance. - Be consistent and stay committed.
Consistency will produce results, but be patient. Gaining future weeks, months, and years of a healthy life expectancy takes time.
You can repeat the R80s functional age test as often as you like. We recommend that you do so no less than twice per month. If you stick with your exercise plan, you will see results—and that will help keep you motivated. After you reach your first goal, set the next. Don’t be afraid to change your workout or program.
What Exercise or Program Should I Do?
Nothing beats walking for benefits, cost, and availability. You set the time and the pace. If you can walk, you can exercise. You will see results as you increase your stamina balance and strength. Walking is a great activity to do with someone else and for socialization, but you can do it without leaving the house.
If you need some encouragement or inspiration, YouTube is a great place to start. You’ll find plenty of videos and programs specifically for seniors or true beginners.
Low Impact Walking Workout for Beginners, Seniors | 1 Mile Walk at Home
YouTube has numerous channels with new videos that come out regularly:
- The Senior Fitness With Meredith YouTube channel is very helpful in establishing a regular routine. You can live stream and join a class with other older adults.
- If you’re just starting to exercise, the SeniorShape Fitness YouTube channel has a wide range of exercises and programs for beginners to high intensity.
- YouTube also has a Silver Sneakers channel, a name you might recognize from programs offered in your community.
These channels are only suggestions. You may prefer other online workouts that inspire and guide you.