men

When you think of a person in their late 70s and the things they can do to stay active, you probably imagine things like walking, aqua fitness classes, or using light dumbbells or resistance bands. Easy stuff, right? The most important thing is to not push it too hard and end up getting injuries. At that age, many people are prone to falls and their bones are more brittle—which puts them at great risk of broken bones and other serious damage.

One of the highest impact and most intensive forms of exercise a person can do? Jumping. Even a lot of younger people don't like to do it too much because it's so hard on the knees and other joints. But the benefits for bone density, balance, coordination, and overall physical health are incredible, making it such a catch-22 activity for older seniors.

A 79-year-old recently decided he wanted to try to dunk a basketball. Even better, he's documenting the whole thing on YouTube.

Charlie Gross in six months.Giphy

Charlie Gross retired in 2013. He's a husband and grandfather who's always managed to stay fit. Back in his day, he was quite the athlete. "I would say for a 79-year-old I'm physically active and mentally in pretty good shape," he says.

Gross says the last time he was able to dunk a basketball on a regulation hoop, he was around 30. He remembers a volleyball game in the early '80s where he grabbed the volleyball and was able to dunk it. That was the last time he pulled it off successfully.

Gross works and volunteers as a gym teacher for homeschool students and was inspired by a vertical leap test he did with his class. He measured his vertical leap at 11 inches, which he calls "embarrassing"—the average vertical leap for most men is somewhere around 16-20 inches, but those numbers are typically for people much younger. An 11-inch vert at almost 80 years old is already impressive! Gross was teaching and training some of his students to increase their vertical leap, and he got the idea to see if any of the tips would work for him.

"Just seemed like kind of an interesting challenge to take on," he noted. And so be began his journey. He enlisted the help of his grandson, Zach, to create a mini "documentary" for YouTube.

For reference, Gross is 5' 10". He's in generally good physical health but, like anyone his age, he's been through some challenges including a partially torn rotator cuff and a bout with prostate cancer. Dunking a basketball is an enormous challenge, but Gross is up for it.

Toward the end of the first video, he runs a test to establish his baseline. With a light jogging start and after a couple of attempts, Gross can replicate his 11-inch vertical in real-world conditions.

- YouTubewww.youtube.com

In a follow-up video about two weeks later, the progress is remarkable.

Gross recounts his workout routine, which consisted of squats, standing jumps, weighted jumps with dumbbells, calf stretches, toe raises, farmers walks, and more. He's super cognizant of not pushing too hard and hurting himself. Gross is well aware that his age makes him an injury risk if he works out too strenuously or engages in too much high-impact training.

Another real-world test out in the driveway basketball court clocked Gross at about a 13-inch vertical. The update finishes up with Gross attempting to dunk on an eight-foot rim.

He's well on his way! Though the task remains daunting.

- YouTubewww.youtube.com

Gross posted his first video just two weeks ago as of this writing, and today he already has nearly 15,0000 subscribers and over 300,000 total views on his two updates. Commenters can't get enough and are so excited to root for him on his journey:

"What a LEGEND!!! So inspirational."

"The fact that you're 79 and you still have this lively and joyful mindset, and that your body is in remarkably good condition is just awesome. Kudos to you and good luck sir!"

"Yeah this man is who everyone should aspire to be like when they are older. Physically and mentally active at 79 is no easy feat. Kudos!"

"I DO NOT CARE WHETHER YOU SUCCEED OR FAIL...YOU ARE ALREADY A LEGEND FOR THIS!"

The physical benefits for people Gross' age when it comes to staying active are obvious. Regular movement and exercise can do wonders for your longevity, especially in your later years, and also improve your quality of life. He's 79 and so full of life he honestly seems decades younger. But the best thing we can take from Gross' example is his willingness to try something new and set a challenging goal for himself.

According to Pacific Angels Home Care, "In some regards, goal setting is especially important for seniors. It gives seniors control over their lives and allows them to reflect on what is important to them and what interests them. They can determine what will motivate them and give them purpose." The mental boost from working to achieve a goal helps fight off the depression that's so common in seniors. And besides, trying new things and challenging ourselves is a crucial part of being alive.

In one of his videos, Gross quotes Spock from Star Trek: "Live long and prosper," he says. I'd say, whether he ends up dunking or not, he's definitely prospering already!