1. Standing up from a chair without using your hands

This simple movement is one of the best indicators of functional strength. It’s not just about strong legs, but about the body’s ability to support its own weight without assistance.

When a person needs to push off with their hands, it’s often a sign of weakness in the thigh and hip muscles. Over the years, if these muscles aren’t stimulated, they lose mass and power. The problem is that many people get used to using their hands and stop challenging their legs, which accelerates the loss.

Preserving this ability means you still have a solid foundation for walking, climbing stairs, and reacting to a stumble.

2. Walking backward safely for several steps

Walking backward isn’t something we usually do—and that’s exactly why it’s so revealing. This movement demands attention, balance, coordination, and good communication between the brain and the body.

Those who can do it steadily tend to have a lower risk of falls. It also reflects good cognitive function, since the brain must actively and continuously process spatial information.

Losing this ability is often an early sign that balance and coordination need attention.

3. Bending forward and touching your toes without bending your knees

Flexibility isn’t just about comfort; it’s protection for the body. Maintaining good mobility in the back and legs makes simple tasks easier, such as getting dressed, tying shoes, or getting into a vehicle.

Excessive stiffness usually develops after years of limited movement and lack of stretching. When flexibility is preserved, the body moves with less effort, there’s less lower-back pain, and a lower risk of injury.

This ability indicates that your muscles and joints still retain elasticity and good health.