It’s easy to think of aging as a steady decline. But with a certain level of fitness, it doesn’t have to be that simple and dreadful.

If you exercise regularly, you’re more likely to maintain physical abilities. Period.

Think of it as a sliding scale – with physical dependence at one end and being an elite athlete on the other. Nobody wants to be physically dependent, of course. And while most of us don’t aspire to be an elite athlete, everybody wants to do something in the broad middle. At the very least, we want to be fit so we can stay independent and avoid becoming frail for as long as possible.

So let’s consider the fitness spectrum for most people after 50. Use it as the “sliding scale” to see where you currently fit – and where you’d like to be.

THE SLIDING SCALE

Here’s how the Functional Aging Institute breaks down the stages, with broad direction on how people in each group can benefit from exercise. It’s a good structure to begin a discussion.

ELITE

Description: The most healthy and functional folks, regular exercisers probably involved in recreational competitive sports. They have advanced physical abilities and love working hard at their fitness.

Outlook: “Given their advanced physical abilities, there is really no limit on what they can do in a training session,” says FAI’s Dr. Cody Sipe.

FIT

Description: Fit in the area they train but possibly deficient in other areas. Maybe a strong runner has low strength, or a strong man has poor flexibility. There’s such a big range here that FAI notes the distinction between “fully fit” and “semi-fit.”

Outlook: “They need a heavier focus on the specific areas in which they are deficient,” Cody says.

INDEPENDENT

Description: Can perform daily tasks but don’t participate in any vigorous activities. This is the largest category, and some mature adults get trapped in complacency here. But that can lull them into a dangerous place, where just one fall or injury can knock them down to “frail” or “dependent” status.

Outlook: “This group needs a well-rounded mix with a focus on increasingly complex movements and those that challenge dynamic balance.”

FRAIL

Description: Low functional abilities in most or all aspects – strength, poor balance, energy, etc. These folks need help performing everyday tasks.

Outlook: “They require an emphasis on basic strength and power exercises, as well as basic gait and mobility patterns. Balance movements should be more static and performed with caution because they have a high risk of falling.”

DEPENDENT

Description: Require specialized one-on-one assistance and are not candidates for training.

Everyone is different

What do you think? Which of these might apply to you? Would you like to maintain your spot on the spectrum, or advance?

If you’re already on the high end of that scale or the top half of that chart, keep doing what you’re doing and consider if you are lacking in any area and would benefit from some focused training.

If you’re on the low end/bottom half, but not yet dependent/infirm, know that it’s not too late! Of course, the best time to start an exercise program was 40 years ago, the next best time is now!

Get or stay fit by your own definition, for your own purposes. That can include anything from running triathlons to gardening, from playing tennis to playing with the grandkids or feeling confident in daily tasks.

Fitness is key to enjoying life on your own terms for as long as possible.

-Shelley Turk, (Functional Aging Specialist and owner of ProActive Fitness)