To comfortably (activity) at around 75 years of age, you'll need bones strong enough to tolerate everyday loads and reduce the risk of fractures if you fall.

Bone density gradually declines with age, particularly after menopause in women. The greatest opportunity to build strong bones occurs earlier in life, while ongoing resistance training, impact exercise and good nutrition help preserve bone health as we age.

Could today's you meet these challenges?

▼ 35 years
Could you run 5 km <25–27 min OR cycle 40 km comfortably OR swim 1.5–2 km?

▼ 45 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 55 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 65 years: 
Could you run/walk 5 km <35 min OR climb 10 flights OR swim 1 km?

▼ 70+ : 
Could you brisk hilly walk 60 min OR cycle 20 km OR climb 6–8 flights of stairs?

To comfortably (activity) at around 75 years of age, you'll likely need to maintain sufficient strength and power to safely lift, carry, push, pull and recover from everyday physical demands.

Strength naturally declines from midlife onwards unless it is actively maintained. Building strength earlier in adulthood creates a reserve that helps preserve independence, reduces injury risk and allows you to continue doing the activities you enjoy for longer.

Could today's you meet these challenges?

▼ 35 years
Could you run 5 km <25–27 min OR cycle 40 km comfortably OR swim 1.5–2 km?

▼ 45 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 55 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 65 years: 
Could you run/walk 5 km <35 min OR climb 10 flights OR swim 1 km?

▼ 70+ : 
Could you brisk hilly walk 60 min OR cycle 20 km OR climb 6–8 flights of stairs?

Every decade, our strength, muscle, balance and power naturally decline unless we actively work to preserve them. The good news is that many of these changes can be slowed through exercise, nutrition, sleep and healthy lifestyle habits.

If your goal is to still be doing this activity in your 70s and beyond, ask yourself:

Could you do these things today?

▼ 35 years
Could you run 5 km <25–27 min OR cycle 40 km comfortably OR swim 1.5–2 km?

▼ 45 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 55 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 65 years: 
Could you run/walk 5 km <35 min OR climb 10 flights OR swim 1 km?

▼ 70+ : 
Could you brisk hilly walk 60 min OR cycle 20 km OR climb 6–8 flights of stairs?

To comfortably (activity) at around 75 years of age, you'll need enough healthy muscle to support movement, balance, metabolism and recovery.

Adults naturally lose muscle mass and muscle quality with age—a process that accelerates if we are inactive, consume inadequate protein or experience illness. Building and preserving muscle throughout adulthood provides an important reserve for later life.

Could today's you meet these challenges?

▼ 35 years
Could you run 5 km <25–27 min OR cycle 40 km comfortably OR swim 1.5–2 km?

▼ 45 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 55 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 65 years: 
Could you run/walk 5 km <35 min OR climb 10 flights OR swim 1 km?

▼ 70+ : 
Could you brisk hilly walk 60 min OR cycle 20 km OR climb 6–8 flights of stairs?

To comfortably (activity) at around 75 years of age, you may need a VO₂max (a measure of cardiovascular fitness and exercise capacity) of approximately (target) mL/kg/min.

Cardiorespiratory fitness naturally declines with age—even in healthy, active adults. To maintain a VO₂max of approximately (target) at 75, you may need a VO₂max around (35-year target) in your 30s or early 40s. While the rate of decline varies between individuals, the principle is consistent: the aerobic capacity you hope to have later in life needs to be built decades before you need it.

Could today's you meet these challenges?

▼ 35 years
Could you run 5 km <25–27 min OR cycle 40 km comfortably OR swim 1.5–2 km?

▼ 45 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 55 years
Could you run 5 km <30 min OR cycle 30–40 km OR hike 15 km?

▼ 65 years: 
Could you run/walk 5 km <35 min OR climb 10 flights OR swim 1 km?

▼ 70+ : 
Could you brisk hilly walk 60 min OR cycle 20 km OR climb 6–8 flights of stairs?