I recently went on vacation with my wife and six-year-old son to Turks and Caicos. There were many times when we were just standing around in a line, hiking up some rocky trails, and walking about a mile. Now, I always push for outdoor exercise, but there is an Achilles heel for a lot of six-year-olds that will make mine stop, look up, and say "uppies", which means pick me up, Dad.
That kryptonite, for him, is boredom. For adults, there is a similar problem that will make them stop in their tracks that I'll get to in a moment.
Coming back to the States was a bit of a nightmare because we had to stand in the security checkpoint line for over 2 hours. At about 20 minutes in, my son realized there were no large balls to throw around or jiu-jitsu dummies to tackle, and he looked right at me and commanded me to "uppie".
So, at 47 years old, I slung up a mini-me 41-lb rucksack on my shoulders along with my already 20-lb travel backpack. Not only does this require an overhead push-press movement at full extension for me, but it also requires legs of steel to hold him for any decent amount of time. This movement, and carrying him, is also useful when hoofing it through the Atlanta airport from one Delta plane to the next.
I was a proud pack mule.
The Necessary Exercises
Being a human cargo plane requires strength, balance, and dexterity. The following exercises contribute to this very useful mode of transportation.
Deadlift - to pull him up from the floor
Front Squat - to hold him and my backpack
Overhead Press - to lift him back up and over my head
Farmer Carry - to walk long distances with a heavy object
Lunges or box step ups - to go up stairs if needed
These are the main contributors, but there are also supporting skills.
Hip Mobility - to ensure I can catch him on my shoulders
Grip Strength - to hold him while liftin upward
Core Stability (planks, hollow body holds) - keeps my spine safe during the lifting
These exercises also help address one of the most common adult problems I encounter daily.
The ability to walk.
Walking performance begins to decline around age 50, with more pronounced deterioration after age 60. However, this represents a decline in walking speed, efficiency, and distance rather than a complete loss of ambulation. Approximately 35% of adults aged 70 and older, and the majority of those over 85, experience mobility limitations, but these typically manifest as difficulty walking long distances or needing assistance rather than a complete inability to walk.
The most effective exercises for stability and walking include balance training, functional exercises, and progressive resistance training performed at least 3 times weekly for a minimum of 12 weeks. Programs combining leg strengthening with progressively challenging balance activities reduce falls by 23% and improve gait speed and functional mobility.
Importantly, walking alone is not effective for improving stability and may actually increase fall risk in those with significant balance impairments. Programs should be individualized, progressively intensified, and continued over the long term for sustained benefits.
Testing Your Ability to Walk
There are 2 main tests to determine if you need Balance and Gait training through physical therapy.
The Timed Up and Go Test (TUG)
You need
- A chair
- A stopwatch
- Some Tape
How to Perform the Test
- Measure out 10 feet from the chair and mark it with tape.
- Start seated
- Start the timer, and then get up and walk to 10 feet, then turn around and sit back down.
- Stop the timer ONLY AFTER you are fully seated
TEST INTERPRETATION
10-12 seconds or less - normal
13.5+ seconds - increased risk of falling
20-30 seconds - slower mobility, may need assistance
30+ seconds - significant mobility limitations
The Single Leg Stance Test
What you need
- A Chair or counter nearby
- A Timer
How to perform the Test
- Stand near a counter or chair for safety, but do not lean against it
- Place your hands on your waist
- Lift one foot about an inch off the ground
- Start the Timer
- Hold the stance; you can move your arms if needed
- Record the time and repeat with the other leg
- Try it 2-3 more times with each leg and record your best time
TEST INTERPRETATION
< 5 seconds - below typical, may indicate higher fall risk
10 + seconds - generally associated with better balance and less fall risk
20-30 seconds - above average balance for many older adults
If you are slower than the typical times, that doesn't mean you are doomed; it just means you know where you are today and where the target lies.
Walking Alone Doesn't Cut It
I cannot stress enough that walking alone does not work. You need resistance training. If you can only do 3 leg exercises a week, I would do
- Squat or Leg Press: 3 hard sets at 4-6 Reps
- Lunges : 3 hard sets at 6-8 reps
- Elevated Calf Raises : 3 hard sets at 6-8 reps
*Rest 1:30 between each set, and this will ONLY TAKE YOU 20 MINUTES.
You should also do an upper-body push-and-pull set on separate days of the week.
Be sure to talk with your doctor if you have any difficulty walking.
If you have an elderly parent or grandparent this would be an excellent article for them to read.
Have a Happy and Healthy Day, - Dr. Tom
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