Functional fitness combines strength, endurance, balance, coordination, and power for everyday tasks. Evidence most directly supports physical ability and fewer falls in lower-capacity older adults. Direct trials have not shown that a program combining exercise types extends life. Harms are usually mild muscle or joint problems; rare sudden heart problems remain possible. High-quality programs progress gradually and track relevant tasks. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Resting blood pressure | <120/80 mmHg unless an individualized target differs | Safety context |
| Five chair rises | No universal target; faster than baseline with consistent technique | Lower-body function |
| Usual walking speed | At least 1.0 m/s is a common community-mobility benchmark | Gait capacity |
| SPPB | 10–12/12 indicates relatively preserved function | Integrated function |
| Grip strength | No universal target; track age- and sex-adjusted percentile and change from baseline | Strength marker |
| Single-leg stance | No universal target; stable improvement from baseline | Balance |
| Peak oxygen uptake | No universal target; track age- and sex-adjusted percentile and change from baseline | Aerobic reserve |
Cadence: Reassess after 4–6 weeks for tolerance and technique, at 8–12 weeks for adaptation, and every 3–6 months thereafter