Take a minute to think about the last decade of your life. What kind of physical shape do you expect to be in? Do you want to be traveling and playing with grandkids, or do you want to be trapped in your own home, paying a fortune for round-the-clock medical care?
I don’t care how much money you’ve saved for retirement. If your body fails you, your golden years are going to be miserable and incredibly expensive. (Related: “The $15,000 Reason You Can’t Afford to Skip Your Workout“)
While there isn’t a crystal ball for your health, there are a few no-nonsense physical tests you can do right now to gauge your current strength, power, and balance. These aren’t fitness fads. They’re heavily researched metrics that doctors use to predict longevity and independent living.
Let’s see where you stand.
The sitting-rising test
This assessment is simple but potentially humbling. The goal is to go from standing to sitting cross-legged on the floor, and back up again, using the least amount of support possible.
It’s 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 forearm you use to help yourself. Subtract a half-point if you’re unsteady.
Adults in their 30s and 40s should aim for a perfect 10. If you’re over 60 and score an 8, you’re in fantastic shape.
Why does this matter? It evaluates your total body strength, balance, and flexibility.
According to a study published in the European Journal of Preventive Cardiology, people who scored 4 or below had death rates nearly four times higher over a 12-year period than those who scored a 10. The primary reason is that low scorers are at a much higher risk for catastrophic falls.
The walking speed assessment
How fast you walk at a normal, everyday pace is an indicator of your functional vitality.
To test this, measure out four meters, which is about 13 feet, on a flat surface. Time how long it takes you to walk that distance at your normal speed. Don’t race or speed-walk.
People of all ages should aim for a gait of at least 1.2 meters per second. That means covering those 13 feet in a little over three seconds. A landmark study in the Journal of the American Medical Association found that hitting or exceeding 1.2 meters per second suggests exceptional life expectancy.
Walking feels basic, but it requires your cardiovascular, nervous, and musculoskeletal systems to work in perfect harmony. If your speed drops over time, it’s a red flag that one of those systems is failing.
The grip strength test
Grip strength is a weirdly accurate predictor of how active you are and your overall mortality risk. It shows if you’re actually using your hands to carry groceries, open doors, and do the heavy lifting of daily life.
Doctors typically use a tool called a dynamometer to test this. If you don’t have one, Dr. Nima Afshar, a concierge physician, suggests trying the farmer’s carry at home.
Here is how to test yourself:
- The setup: Grab a heavy dumbbell in each hand and walk for 60 seconds.
- The men’s goals: A 45-year-old man should aim to carry two 60-pound dumbbells. A 65-year-old should aim for 40 pounds, and an 85-year-old should try for 25 pounds.
- The women’s goals: A 45-year-old woman should aim for 40 pounds in each hand. A 65-year-old should target 25 pounds, and an 85-year-old should try for 15 pounds.
If you feel sharp pain, stop immediately. But if you can’t hit these numbers, you need to start lifting.
The single-leg stand
Strength declines with age, and so does balance. Poor balance leads to falls, which are a leading cause of injury and death for 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 with your eyes closed.
A 2022 study in the British Journal of Sports Medicine found that 20% of adults aged 51 to 75 couldn’t hold the stance 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 Fit? Stanford Medicine Says Otherwise“)
Start walking more, pick up some weights, and practice standing on one leg while you brush your teeth. It’s the cheapest and most effective insurance policy you’ll ever buy.