Our bodies are virtually guaranteed to begin to decline in overall capability at a certain age, so what can we do about that? Some fitness experts are touting what they call exercise intervention to combat specific mobility problems in the Medicare crowd. Some go a step further and use “curriculum” tools like the Functional Fitness Test or FFT, a recently developed criteria for establishing good activities that will keep many of us active for longer.

These kinds of “fitness lessons” help seniors to fight off many chronic conditions, from the big ones like heart disease and diabetes, to other significant problems, such as osteoporosis (limb use helps strengthen bones against potential fractures). And ‘fight’ is really an applicable word; when it comes to strengthening and preparing the body for advanced conditions related to age, individual seniors have to be proactive and get themselves into concrete, identifiable programs and routines for working against physical deterioration.

A lot of what goes into the FFT curriculum is composed of short tests to get a range of scores that seniors can use to see where they are in relation to national averages, and identify areas to work on in personal training sessions. Some of these include a chair stand exercise, which is made to measure lower body strength, a sit and reach test, where individuals measure their lower body flexibility, and a ‘back scratch’ test for upper body dexterity and range of motion. Other tests include power and strength drills like arm curls and walking related exercises.

So how do seniors get this kind of curriculum into their lives? One way is with personal trainers. For those without the cash to hire a personal trainer directly, some gyms and health clubs offer free training sessions as part of the entrance package. Ask trainers who serve clients in each programs if they are familiar with the FFT, and they will probably either show you the exercises up front, or take a look at a refresher to familiarize themselves with what is involved. The FFT standards can be great for those who, either in cooperation with trainers or on their own, are charting up fitness session menus for future workouts at a gym or health club. Where no trainer is available, some seniors can identify these easy tests themselves and use gym equipment to get verifiable results.

It’s always important to put safety into training sessions for seniors, who can be more injury prone than the general population. Always consider doctor’s warnings before starting on an exercise program. Individuals should also be able to recognize symptoms of overload such as chest pains and dizziness. It’s a good idea to take care to avoid working out in harsh climate conditions, or on days when smog or ozone may impair the respiratory system (if you’re training outside). Generally, gyms are great for seniors, as the controlled environment, as well as elliptical and other safe machines, help lower joint impact and provide better respiratory conditions (and there is some amount of supervision by staff).

So, if you are looking for more than just a general senior’s program, do some research and get FFT standards into your toolbox for longevity and more mobility later in life.