4 Simple Home Tests That Reveal How Well You Are Aging

Take a moment to think about the last decade of your life. What kind of physical condition do you expect to be in? Do you want to go out and play with the grandkids, or do you want to be stuck in your house, paying exorbitant bills for round-the-clock medical care?

I don’t care how much money you have saved for retirement. If your body fails, your golden years will be miserable and expensive. (Related: “The $15,000 Reason You Can’t Afford to Skip Your Workout”)

While there is no shiny ball for your life, there are a few simple physical tests you can do right now to measure your current strength, power, and balance. These are not fitness fads. The most researched metrics doctors use to predict longevity and independent living.

Let’s see where you stand.

Residency test

This test is simple but can be humbling. The goal is to go from standing to sitting cross-legged on the floor, and back again, using the least amount of support possible.

Scored on a 10-point scale. You get 5 points for sitting down and 5 points for standing up. You lose 1 point for every hand, knee, or arm you use to help yourself. Subtract half a point if you are not focused.

Adults in their 30s and 40s should aim for 10. If you’re over 60 and score an 8, you’re in pretty good shape.

Why is this important? It tests your overall strength, balance, and flexibility.

According to a study published in the European Journal of Preventive Cardiology, people who scored 4 or less had a death rate of about four times over a 12-year period than those who scored 10. The main reason is that low scorers are at greater risk of catastrophic falls.

Walking speed test

How fast you walk on a regular basis, your daily pace is an indicator of your working capacity.

To test this, measure four meters, which is 13 feet, on a flat surface. Time is how long it takes you to travel that distance at your normal speed. Do not run or walk fast.

People of all ages should aim to walk at least 1.2 meters per second. That means covering those 13 feet in just over three seconds. A landmark study in the Journal of the American Medical Association found that hitting or jumping 1.2 meters per second suggests an exceptional lifespan.

Walking sounds basic, but it requires your cardiovascular, nervous, and muscular systems to work in perfect harmony. If your speed drops over time, it’s a red flag that one of those systems is failing.

Test of grip strength

Grip strength is a surprisingly accurate predictor of how active you are and your overall risk of death. It shows if you actually use your hands to carry groceries, open doors, and do the heavy lifting of everyday life.

Doctors often use a tool called a dynamometer to test this. If you don’t have it, Dr. Nima Afshar, a doctor of equipment suppliers, suggests that you try to carry the planter at home.

Here’s how to test yourself:

• Setup: Hold a heavy dumbbell in each hand and walk for 60 seconds.
• Men’s goals: A 45-year-old man should aim to lift two 60-pound dumbbells. A 65-year-old should aim for 40 pounds, while an 85-year-old should aim for 25 pounds.
• Women’s goals: A 45-year-old woman should aim for 40 pounds in each hand. A 65-year-old should aim for 25 pounds, while an 85-year-old should aim for 15 pounds.

If you feel sharp pain, stop immediately. But if you can’t beat these numbers, you need to start lifting.

One leg stand

Strength decreases with age, as does balance. Poor balance leads to falls, which are the leading cause of injury and death in older adults.

The test is exactly what it sounds like. Stand on one leg. You should be able to hold it for at least 10 seconds. For a real challenge, try doing it blindfolded.

A 2022 study in the British Journal of Sports Medicine found that 20% of adults aged 51 to 75 were unable to hold a standing position for 10 seconds. Those who failed the test had an 84% higher chance of dying in the next seven years.

How to fix a failing grade

If you bombed these tests, don’t panic. The beauty of the human body is that it responds to training at any age. Even people in their 90s can build muscle and improve their balance with light, consistent activity. (Related: “Over 60 and Think It’s Too Late to Get Well? Stanford Medicine Says Otherwise”)

Start walking more, pick up weights, and practice standing on one leg while brushing your teeth. It is the cheapest and most effective insurance you will ever buy.