Physical · Carry Carry a 30 lb suitcase up two flights of stairs without resting.
strength stability
Physical · Floor rise Get up off the floor without using my hands or knees.
stability strength
Physical · Grip Open a tight jar — every time.
strength
Physical · Posture Stand up from a low couch unassisted.
strength stability
Physical · Loaded carry Carry both groceries from car to kitchen in one trip.
strength
Active · Endurance Hike for an hour at moderate pace through varied terrain.
aerobic
Active · Walking Walk five miles in a day without thinking twice.
aerobic stability
Active · Cycling Ride 30 miles on a road bike at a conversational pace.
aerobic
Active · Snow Ski a green run with my grandchildren and not be the one calling it a day.
aerobic stability strength
Active · Social Dance for an hour at a wedding, not the slow ones.
aerobic stability
Active · Sport Play 18 holes of golf, walking, with my own bag.
aerobic strength
Active · Swim Swim 1 km without stopping.
aerobic
Active · Family Play tag with grandchildren in a yard and not need a break.
aerobic stability
Cognitive · Reading Read a demanding book for 30 minutes without losing the thread.
sleep aerobic nutrition
Cognitive · Learning Take a four-day art class and finish with something I'm proud of.
sleep aerobic
Cognitive · Conversation Hold a long conversation with someone half my age and have them want to keep going.
sleep
Cognitive · Language Learn a new language well enough to order dinner abroad.
sleep
Cognitive · Strategy Play a competitive strategy board game — and want to play again next week.
sleep
Relational · Travel Travel internationally with grandchildren — and keep up.
aerobic stability sleep
Relational · Hosting Host a multi-generational dinner that lasts past midnight.
sleep aerobic
Relational · Care Babysit grandkids overnight — and be the calm one in the morning.
sleep strength
Relational · Independence Live independently — drive, cook, manage my own money, ask for help when I want to.
stability strength sleep
Relational · Mobility Drive on a long highway trip without it taking three days to recover.
sleep stability
Relational · Routine Walk a dog twice a day, every day.
aerobic
Active · Service Volunteer for half a day on my feet, doing something useful.
aerobic stability
Active · Endurance Attend a 3-hour live concert standing.
aerobic stability
Relational · Purpose Be a mentor to someone younger.
sleep
Yours · Custom Type something specific you want to be doing — in your own words.
+ Write your own (coming soon)