Nature is selective, but we can outsmart it.

​

Whether you have children or not—by choice or circumstance—once you are past the stage of reproduction, providing for offspring, or caring for grandchildren, sadly, we begin to experience physical and cognitive decline. Strength fades, reflexes slow, and we become more vulnerable to accidents, illness and injury. Eventually, a fall or illness comes along, and we never quite fully recover.

​

But fear not—this is the Free Longevity Plan, after all.

​

Let’s break this down. Throughout human history, we needed:

• Muscle – to hunt, gather, lift, build, and fight off threats.

• Flexibility – to pick up children, forage, fetch water, and repair things.

• Brainpower – to strategise, problem-solve, innovate, and socialise, ensuring survival.

• Strong bones and organs – to support all of the above.

​

So, if we want to delay aging, we need to convince nature that we are still needed—that our muscles, bones, and brain must stay strong. The good news? You’re already on the right track.

​

However, in this step, we go further to ensure optimal fitness well into our twilight years.

​

YOUNGSTERS

Don’t skip this step thinking, “I’m years away from 50.” The earlier you start, the greater your long-term health benefits. Think of it like investing money—the sooner you begin, the greater the payoff in later life. The same goes for strength, mobility, and flexibility. If you are under 50 and / or relatively fit, then I urge you to look up and follow a fitness plan that incorporates strength training either with weights or with body weight. If you need help creating a workable plan, please get in touch.

​

Welcome to Step 10: Functional Fitness

​

Rather than following a rigid workout plan, this step is simply advice about training for the realities of daily life keeping you capable and independent for decades to come.

​

I’m sure you will all agree that when you enter old age you still want to do basic things like walking, lifting objects and bending over and enjoy freedom and an injury free retirement.

​

Below is a list of functional real-world movements and exercises to maintain them that you should try to incorporate into your daily routine as much as possible.​ I’ve tried to include versions with and without gym equipment. Please adjust to your ability and circumstances, but always strive to improve.

​

Walking Up and Down Hills

• Walk on an inclined treadmill or outdoor slopes or simply go on hilly walks.

• Step-back lunges also strengthen quads, hamstrings, and glutes for better control downhill.

​

Walking on Uneven Ground (Sand, Grass, Trails)

• Stand on one leg for 30+ seconds to improve ankle and core stability.

• Perform sideways band walks to strengthen stabilising muscles.

​

Walking Up and Down Stairs

• Step onto a sturdy bench, wall or stairs, alternating legs. Or use stairs but skip a step.

• Step down slowly (over 3 to 4 seconds) to build control and prevent knee pain.

​

Stepping Over a Bath Rim

• Stand and lift one knee high, then lower slowly.

• Step laterally over an obstacle to improve coordination and balance.

​

Bending Down to Plug Something in or Pet a Dog

• Practice hip hinges (or goodmornings) to protect your back.

• Jefferson curls improve spinal mobility.

​

Lifting Shopping Bags or Garden Tools

• Deadlifts train safe lifting weight.

• Farmer’s carries improve grip, endurance, and posture. If you don’t have weights, use shopping bags or holdalls with added weight inside.

​

Carrying Suitcases or Heavy Bags

• Carry a heavy weight in one hand while maintaining posture.

• If available, sled drags mimic real-world movement under load.

​

Picking Up a Child or Laundry Basket

• Squat holding a weight at chest level (goblet squat).

• Lift sandbags or a bag with added weight to mimic real-life object lifting.

​

Squatting to Talk to a Child

• Hold a deep squat for mobility.

• Wall sits build leg endurance for prolonged squatting.

​

Getting Up Off the Floor

• Turkish get-ups train controlled, full-body movement.

• Rock side to side on hands and knees to build coordination.

​

Getting Up from a Chair or Toilet

• Stand up without using your hands.

• Lower onto a chair and stand back up to build leg strength.

​

Preventing Falls

• Lunges improve stability.

• Fast foot taps build reaction time.

​

Getting in and Out of Cars

• Strengthen hip flexors with seated leg raises.

• Hip rotations improve ease of movement.

​

Putting on Shoes & Socks While Sitting

• Stretch hamstrings and practice reaching your feet.

• Perform ankle circles and calf stretches.

​

Reaching High Shelves

• Strengthen your reach with dumbbell shoulder presses.

• Improve flexibility with lat stretches.

​

Turning Your Head While Driving

• Slowly rotate your neck left and right to maintain mobility.

• Seated spinal twists improve full-body rotation.

​

Opening Jars & Bottles

• Use grip tools or squeeze a stress ball.

• Perform wrist curls with light weights.

​

Pushing Open a Heavy Door

• Push-ups train pressing strength. From the knees if it proves difficult and build from there.

• Dumbbell chest presses build upper body power.

​

Pushing or Pulling a Trolley or Wheelie Bin

• Bent-over rows train pulling power.

• Sled pushes improve core and leg drive.

​

Rolling Over in Bed

• Russian twists strengthen core rotation.

• Side-lying leg raises improve mobility.

​

Kneeling & Standing Back Up

• Split squats strengthen the legs.

• Step-throughs improve movement fluidity.

​

Standing for Long Periods Without Discomfort

• Calf raises improve circulation.

• Wall posture holds build endurance.

 

​

Grip Strength as a Health Marker

One of the most reliable indicators of overall health is grip strength. Doctors often test it to assess muscle function, neurological health, and even cardiovascular fitness. A strong grip is a strong body—so keep training it. Bar hangs, farmers carries and using free weights are great ways to strengthen grip.

​

Overall, to maintain muscle, balance, and flexibility, we must incorporate:-

​

Mobility – The ability to move through a full range of motion with control. This combines flexibility and strength, improves joint function, and enhances balance and movement efficiency. Mobility exercises can be done anytime and serve as a warm-up or standalone workout.

​

Here is an example of a 5 minute mobility routine to follow either on its own or as a warm up to exercise.

 

Basic Resistance Training – Strength training using weights, resistance bands, or body weight. This prevents muscle loss, builds endurance, speed, and power, and protects against age-related weakness.

​

Here is an example of a routine to follow at the gym

​

Or if you don’t have gym membership but have basic home equipment

​

Or no equipment

 

Stretching – Similar to mobility work but normally performed post-exercise to enhance flexibility and reduce muscle tightness.

​

Here is an example of a post workout stretching routine

 

As I mentioned, it's hard to create a workout plan that fits everyone as we're all differnent in many ways, so if you need help creating a routine that fits your lifestyle, current fitness level circumstances, please contact me, I don't bite.

 

Keep lifting and moving!​​​​​​