Goals

Jonny’s Goals for Age 90

In a world obsessed with short-term fixes, true longevity requires clarity of vision. Jonny has defined what living well at 90 looks like, guiding how he invests in his healthspan today.

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Physical Capability Goals

These are the measurable physical milestones Jonny aims to maintain at age 90. Each reflects balance, mobility, and real-world strength.

Mobility & Endurance

Walk 6 km with gentle undulation in approximately 75 to 80 minutes without stopping
Jog 2 km on flat terrain at a pace of 7.5 min/km (15 minutes total)

Strength & Functional Movement

Carry 10 kg (5 kg per hand) for 5 minutes
Walk up 2 flights of stairs carrying 10 kg, or 5 flights without carrying weight
Lift a 10 kg suitcase overhead safely
Pick up a 15 kg child from a cot or car seat
Perform 10 bodyweight squats and 10 push-ups
Get up from the floor unaided, using only one arm for support
Maintain grip strength to dead hang bodyweight for 20 seconds

Swimming & Sport

Swim comfortably, tread water for 10 minutes, and enter or exit the pool without a ladder
Continue low-risk activities suited to this age such as:
Playing a set of social tennis
Playing 9 holes of golf (with a buggy)
Indoor cycling (trainer) for 1h at a continuous or average power of 150W

Cognitive & Social Goals

Healthspan is not only physical. It includes mental performance and social connection. Jonny’s goals reflect the importance of staying cognitively strong and emotionally engaged.

Cognitive Longevity

Maintain 80% of cognitive function at age 50 baseline (attention, memory, executive function, language, social cognition).

Connection & Independence

Live near family/friends and visit regularly
Play actively with grandchildren & great-grandchildren in safe environments
Drive independently for up to 30 minutes (acknowledging automation may replace this)

Biomarker Targets

These measurable health markers represent Jonny’s objective targets, guiding how he tracks progress across decades.

VO₂ Max

Target: > 35 ml/min/kg
A key indicator of cardiovascular fitness and the number 1 biomarker for longevity. A higher VO₂ Max means greater efficiency in oxygen utilisation, akin to the size of one's cardio-metabolic engine.

ApoB

Target: < 0.65 g/L
Reflects the total atherogenic cholesterol particle count and is the primary cholesterol cardiovascular risk number. A lower ApoB level reduces long-term atherosclerosis risk.

Blood Pressure

Target: < 125/85 mmHg
Maintaining healthy blood pressure protects the heart, brain, and kidneys, and reduces stroke risk.

Sleep

Target: > 7 hours per night, waking fewer than twice
Quality sleep supports recovery, hormone balance, cognitive function, and emotional wellbeing.

Metabolic and Renal Function

Target: Fasting glucose < 9, HbA1c < 6.0% with or without therapeutics, and  eGFR > 50
Avoid metabolic dysfunction, maintain glycemic control and preserve kidney function.

Bone Health

Target: Lumbar spine BMD T-score above -1.5 and femur BMD T-score above -2.0 (ie. top 5% for age group).  Goes hand in hand with remaining active, strong and independent, whilst also reducing the chance of morbidity and mortality from fractures.

“Imagine actively playing with your great-grandkids. The goal isn’t just to add years to life, but life to years. Anticipate age related decline - meet it with knowledge and readiness. Focus today on the habits and strategy that make it possible to thrive well beyond the population average."

Jonny
Define Your Own Healthspan Goals

What would you like to be capable of at 90? Duro Health helps you plan backwards from those aspirations.

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