Simple self-checks for the over-50 body: strength, balance, readiness, and the numbers worth knowing. Nothing recorded, nothing sent anywhere. Just you and the truth.
Answer honestly, a yes doesn't mean you can't train, it means a quick word with your doctor first is the smart move.
How to do it: sit in the middle of a sturdy chair, arms crossed over your chest, feet flat. Stand fully up and sit fully down as many times as you can in 30 seconds. Count your full stands. (Skip this one if standing is painful.)
How to do it: stand next to a counter or wall (fingertips hovering, not holding). Lift one foot a few inches and time how long you hold it, up to 60 seconds. Stop when your foot touches down or you grab on. Best of two tries, either leg. Don't do this one alone if you've been falling or getting dizzy.
How to do it: measure around your waist at the belly button, relaxed, not sucked in. The idea is simple: your waist should be less than half your height. Same units for both, cm or inches, doesn't matter.
How to do it: best first thing in the morning, before coffee, still in bed. Find your pulse at the wrist, count the beats for 30 seconds, double it. (Or trust your watch if it does this.)
The widely used target for adults: about 150 minutes a week of moderate movement (brisk walking counts) plus strength work twice a week. Be honest about a normal week, not your best one.
Show up, workout, log it, repeat. My free app makes the boring part easy.
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