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5 Signs of Poor Fitness You Should Never Ignore as You Age, Trainer Says

Even if you haven't experienced these red flags, let's not allow your body to get there!
FACT CHECKED BY Alexa Mellardo

As you age, it's crucial not to put your fitness on the back burner. Whether you're dealing with increased family obligations or you're leading a more sedentary lifestyle, exercise is not an option—it's necessary for your overall health and well-being. That's why we've put together some telltale signs of poor fitness you should never ignore as you grow older. You'll be in the know and can address them ASAP.

According to the Centers for Disease Control and Prevention, staying active can prevent or slow down many health issues that are associated with aging. Individuals who are 65 and up should perform a minimum of 150 minutes of moderately intense physical activity every week. Or, they can opt for 75 minutes of vigorous physical activity on a weekly basis. Two days of the week should be dedicated to muscle-strengthening activities.

So without further ado, let's get into these signs of poor fitness you may experience if you're neglecting your health. Even if you haven't experienced any of these red flags, let's not allow your body to get there! Read on to learn more, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


You're winded walking up the stairs

mature woman signs of poor fitness walking up steps

Walking up the stairs should not wear you out. If you're huffing and puffing after climbing a few flights, then it's a telltale sign you need to improve your aerobic fitness as soon as possible. Begin going on more walks and working more stairs into your regular routine. This will increase your endurance and help you get in your daily steps.

Related: This 10-Minute Visceral Fat Reducer Is What Your Belly Needs at 50, Trainer Says


You can't perform a pushup

mature woman doing pushups outdoors to get rid of chicken wings

The pushup is a basic bodyweight movement you should be able to perform. It's an upper-body strength and strength endurance test, and if you're struggling to complete one, then that's something you'll need to work on.

Having good muscle mass and strength endurance improves your health big time. Start on an incline, master the form, and build up your strength before progressing down to the floor.


You can't perform a squat or lunge

middle-aged woman doing bodyweight squat outside during walk

Just like the pushup, the squat and lunge are basic bodyweight exercises you should be able to do. They demonstrate balance, coordination, and strength in your legs. Being able to sit and stand is also a mortality predictor, so practice the correct form, and make sure you can do it.

Related: Here Are 4 Face Jowl Exercises to Tone and Reverse Aging, Expert Says


You get injured easily

woman dealing with knee pain, signs of poor fitness

Many individuals who neglect their health and fitness tend to get hurt easier, whether you strain your back from picking something up from the ground or injure yourself from a recreational sport. This can be due to a lack of flexibility, in addition to the strength and stability of your muscles and joints. I recommend stretching on a regular basis and strength training to bulletproof your body.


You can't run a mile without stopping

mature man running demonstrating signs of poor fitness as you age

Although you don't need to be a runner in order to live a fit, healthy lifestyle, you do need an aerobic base. You should be able to run a mile without stopping, which is a very achievable goal for most. Can't do that yet? Build yourself up with shorter distances until you can!

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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