If You're 65 and Can Still Perform Key Functional Movemen...

A recent article published by VegOut on October 10, 2025, titled "If you can still do these 8 movements after 65, your body’s aging far better than you think," highlights a crucial perspective on healthy aging. Authored by Jordan Cooper, the piece posits that the true measure of how well one is aging isn't merely the number of years lived, but rather the intentionality and quality of movement throughout those years. This challenges conventional notions of fitness after 60, shifting the focus from metrics like lifting capacity or walking speed to the functional ability to perform everyday movements with ease.

The article emphasizes that these "eight movements" are not traditional "gym exercises" but rather daily-life actions that serve as powerful reflections of how effectively muscles, joints, and the nervous system continue to communicate and cooperate. For instance, the ability to squat down and return to a standing position without needing support is presented as a strong indicator of overall mobility and strength.

This seemingly basic action demonstrates harmonious function of glutes, quadriceps, and core muscles, which are fundamental for stability and independence.

Beyond general mobility, the VegOut article points to significant research supporting the importance of such functional movements. It references a study involving over 2,000 adults aged 51–80, which found that individuals capable of performing a “sit and rise” test with minimal support exhibited a significantly lower mortality risk over subsequent years.

This finding underscores a profound link between maintaining mobility and long-term survival, suggesting that the ease with which one can transition from a seated to a standing position is a vital indicator of health.

Ultimately, the article concludes that if these movements can still be performed at 65, it signifies superior physical condition, characterized by sustained strength, flexibility, and control in a world that often promotes sedentary lifestyles. It also offers encouragement, stating that the human body is remarkably responsive and capable of rebuilding and adapting at any age.

The key message is to "stay in motion," starting with small, consistent efforts like stretching or practicing getting off the floor, because the body remains receptive to activity.

Reframing Healthy Aging: The VegOut article redefines healthy aging, moving beyond chronological age or typical fitness benchmarks. It argues that the quality of daily movement is a more accurate and holistic indicator of how well one's body is aging, emphasizing functional capacity over raw strength or speed.

This perspective encourages individuals to view movement as an integral part of life, not just a structured exercise routine.
Core Functional Indicators: While the article refers to "eight movements," it specifically details the ability to squat down and get back up without assistance as a primary indicator of glute, quad, and core harmony. It also highlights the "sit and rise" test, which assesses core, hip, and coordination, as a crucial measure of mobility.

These movements are presented as foundational for maintaining independence and ease in everyday tasks.
Scientific Validation of Mobility: The article cites a significant study involving over 2,000 adults aged 51–80, which established a direct correlation between the ability to sit and rise from the floor with minimal support and a reduced mortality risk.

This research provides a robust scientific basis for the article's claims, linking functional mobility not just to quality of life but also to longevity and overall health outcomes.
Mindset for Sustained Movement: Individuals who age well often share a common mindset: a continuous curiosity about their body's capabilities. They consistently engage in activities like squatting, balancing, stretching, and walking, integrating these movements into their daily routines rather than confining them to gym sessions.

This proactive approach to movement is crucial for adapting to physical changes and maintaining vitality.
Body's Adaptability at Any Age: A key takeaway from the article is the inherent responsiveness of the human body. It stresses that even if one cannot currently perform these movements, the body possesses the capacity to learn, rebuild, and adapt regardless of age.

This message offers hope and practical guidance, suggesting that consistent, small efforts can lead to significant improvements in functional ability over time.
Impact on Daily Independence: The ability to perform these functional movements directly translates into greater independence and confidence in daily life. Tasks such as getting up from the floor, carrying groceries, or simply moving through space without assistance become easier, enhancing overall quality of life.

This focus on practical, real-world movements underscores their importance for maintaining autonomy as one ages.
Beyond Traditional Fitness Metrics: The article contrasts its approach with common fitness metrics that often focus on strength or cardiovascular endurance. It argues that while those are valuable, the quality of movement and the ability to perform everyday tasks are more telling indicators of healthy aging.

This broader definition of fitness emphasizes holistic well-being and functional capacity over isolated physical achievements.
Practical Steps for Improvement: For those looking to improve their functional movement, the article suggests starting small. Recommendations include incorporating daily stretching, opting for stairs over elevators, and consciously practicing movements like getting off the floor.

These simple, consistent actions are presented as effective ways to encourage the body to stay active and responsive, contributing to better aging.