Can You Do These 3 Things? If So, You’re Aging Well

There’s a lot of noise out there about what it means to age well.

Should you be running marathons? Taking supplements? Cutting carbs? Doing puzzles to “train your brain”? It’s easy to get overwhelmed.

But what if we simplified things?

Here’s what I’ve come to believe—after decades of teaching yoga to real people, in real bodies:

There are a few key movements that quietly predict how well we’re aging. Not how many years we’ve been alive—but how capable, steady, and free we still feel in our bodies.

If you can do these three things (or are working toward them), you’re already well on your way to living with strength, length, and grace well into later years.

1. Sit down and stand back up—without using your hands

This simple movement is more than a party trick. It’s called the “sit-to-stand test,” and it’s a surprisingly good measure of lower body strength, core engagement, balance, and joint mobility—all essential for independence.

Try it:

    •    Sit down on a sturdy chair.

    •    Cross your arms over your chest.

    •    Stand back up using only your legs and core.

Can you do it? Even once? Amazing. Go again.

Working on it? Even better. This is a trainable skill, and yoga builds the strength and control to make it feel easier over time.

Start building strength safely and incrementally at any age!

2. Balance on one foot for 10 seconds (or more)

This isn’t just about not falling over. Balance is a window into your neuromuscular coordination—how well your brain and body are communicating. It tends to decline with age, but here’s the good news: it improves dramatically with practice.

Test yourself:

    •    Stand tall beside a counter or wall.

    •    Lift one foot just a few inches off the ground.

    •    Time yourself. How long can you stay balanced?

Not there yet? That’s normal—and yoga offers a safe, smart way to rebuild it from the ground up.

Try counting breaths instead of seconds. Aim for 3 long, deep breaths. Want to level up? Take an extra-long blink!

3. Get down to the floor—and back up again

This one might be the most important of all (also, nobody said it has to be pretty and sound effects are always welcome!).

It’s called the “floor rise test,” and it measures your strength, mobility, coordination, and overall confidence. Not only is it a predictor of future health outcomes, it’s also something deeply human: the ability to move freely through space without fear.

Try it gently:

    •    Lower yourself to the floor (use support if needed).

    •    Then rise back up, in any way that feels safe.

If that sounds daunting, don’t worry.

Yoga breaks this movement down into manageable parts—and helps you rebuild it step by step, with grace and strength.

The ability to sit on the floor—and get back up—is a powerful marker of independence.

Why These 3 Things Matter for Aging Well

Because the goal isn’t just aging.

The goal is living—fully, independently, with dignity and joy.

These three movements give you a quick snapshot of where you are now, and a beautiful roadmap for what’s possible.

And here’s the best part:

It’s never too late to improve. Your body responds to consistent, intelligent movement—whether you’re 55 or 85.

If you’re looking to build more confidence, strength, and independence in your body, yoga is the best place to start (in my humble and entirely biased opinion). Not the bendy, headstand, 8-pack kind of yoga—but grounded, functional, practical yoga designed for real life.

That’s exactly what Eryn's Yoga has to offer.

Want to go deeper?

This post is the first in a new blog series on how to stay strong, capable, and independent throughout the decades as we age—with the help of yoga and functional movement. Got thoughts, questions, input or insight to share? I'd love to hear it! Leave a comment below and keep an eye out for the next post in the series!

Until then, stay curious, stay moving, and keep showing up for yourself.

You’re already doing the most important work.