As you get older, it’s crucial not to put your fitness on the back burner. Whether you’re dealing with increased family obligations or leading a more sedentary lifestyle, exercise isn’t an option, it’s necessary for your overall health and well-being. That’s why we’ve rounded up some tell-tale signs of poor physical condition that you should never ignore as you age. You will be aware and can respond as soon as possible.

According to the Centers for Disease Control and Prevention, staying active can prevent or slow many health problems associated with aging. People 65 and older should get at least 150 minutes of moderate-intensity physical activity each week. Or, they can opt for 75 minutes of vigorous physical activity on a weekly basis. Two days of the week should be devoted to muscle-strengthening activities.

So without further ado, let’s talk about these signs of poor physical condition that you could experience if you neglect your health. Even if you haven’t encountered any of these red flags, don’t let your body get there! Read on to learn more, and then don’t miss The 6 Best Exercises for Strong, Toned Arms in 2022, Trainer Says.

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Climbing the stairs shouldn’t exhaust you. If you’re out of breath after climbing a few flights, that’s a telltale sign that you need to improve your aerobic fitness as soon as possible. Start taking more walks and working more stairs in your usual routine. This will increase your stamina and help you progress in your daily steps.

Related: This 10-Minute Visceral Fat Reducer Is What Your Belly Needs At 50, According To Trainer

mature woman doing push-ups outdoors to get rid of chicken wings
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The push-up is a basic bodyweight movement that you should be able to perform. This is a test of upper body strength and endurance, and if you’re struggling to complete one, it’s something you’ll need to work on.

Having good muscle mass and good endurance significantly improves your health. Start on an incline, master the form and build your strength before descending to the ground.

middle aged woman doing bodyweight squat outdoors while walking
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Just like pushups, squats and lunges are basic bodyweight exercises that you should be able to do. They demonstrate your balance, coordination and leg strength. Being able to sit and stand is also a predictor of mortality, so practice good form and make sure you can do it.

Related: Here Are 4 Facial Cheek Exercises to Tone and Reverse Aging, According to an Expert

woman with knee pain, signs of poor physical condition
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Many people who neglect their health and fitness tend to injure themselves more easily, whether you hurt your back picking something off the floor or injure yourself playing a recreational sport. This may be due to a lack of flexibility, in addition to the strength and stability of your muscles and joints. I recommend regular stretching and strength training to protect your body from the bullets.

running mature man showing signs of poor fitness as you age
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Although you don’t have to be a runner to lead a fit and healthy life, you do need an aerobic foundation. You should be able to run a mile without stopping, which is a very achievable goal for most. Can’t do it yet? Build yourself up with shorter distances until you can!

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More