You may have reached that stage in life when you acknowledge that the years have inevitably affected your physical strength and stamina. But just how much has age affected you? Where do you fall short? These four simple tests can help you judge how well you are aging.
You walk your dog twice a day, keep up with your grandkids, and – on a good day – can even hold a tree pose in your yoga class. But are you physically fit enough to continue to participate in all the activities you enjoy and live independently until a ripe old age?
This series of simple tests can help you assess your current strength, mobility, cardiovascular fitness and balance, and in so doing, have a better idea of what you can expect down the road.
Simple tests to assess how well you are aging
1. Sitting/standing
From a standing position, sit down on the floor and then stand up using the least amount of assistance as possible from your hands, arms, knees, legs, or furniture. This test is scored on a 10-point scale, with a point subtracted for every hand, knee, or other body part (or furniture) you use for support. If you lose your balance or are even wobbly, subtract a half point. You should achieve a perfect 10 if you’re in your 30s or 40s. However, when you’re over 60, scoring 8 or more means you’re in excellent shape.
This test can help predict your risk of death, according to Dr. Claudio Gil Araújo, the dean of research and education at the Exercise Medicine Clinic in Brazil, who developed this test. In a recent NIH study, those who scored 4 or less had a significantly higher risk. Araújo explained that that elevated risk is primarily due to the individuals’ danger of falling.
2. Walking speed
Measure out four meters, or about 13 feet, on a straight, flat surface. Then time how long it takes you to cover that distance at your everyday walking pace (don’t try to walk faster than normal). No matter your age, you should be able to reach the finish line in a little over 3 seconds.
Retest yourself on a regular basis and if it starts taking you longer to walk that distance, it could indicate a problem with your cardiovascular, musculoskeletal, vestibular (balance), sensory, or nervous system. The speed at which you walk is “a very important indicator of functional ability and vitality,” Jennifer Brach, a professor of health and rehabilitation sciences at the University of Pittsburgh told The New York Times. She went on to explain that this test can help you anticipate disability, the need for long-term care, and even your mortality.
3. Grip strength
Pick up a weight in each hand – known as the “farmer’s carry” – and walk for 60 seconds. The goal is for a 65-year-old man to carry two 40-pound dumbbells with a woman of the same age aiming for 25 pounds; 85-year-old men and women should carry 25 and 15 pounders respectively.
Grip strength is a good indicator of your level of activity. “When you’re using your hands more, it’s probably because you’re doing things more,” Cathy Ciolek, the president of the American Physical Therapy Association Geriatrics, explained to The New York Times. “You’re carrying groceries, you’re opening the car door, you’re picking up a grandchild.”
By maintaining regular activity, you’re far more likely to also be able to maintain your independence. Not to mention, grip strength has been shown to be a better predictor of mortality than systolic blood pressure.
4. Balancing on one leg
Stand on one leg for as long as you can without grabbing onto a piece of furniture or touching your leg down. Time how long you’re able to maintain your balance. The goal is to balance for a minimum of 10 seconds on at least one side, regardless of your age.
“Balance is complicated. The information from many body systems including your muscles, eyes, the balance organ in the inner ear, and nerves need to be integrated together in order to have good balance,” notes Kenton Kaufman, Ph.D., P.E., who is a musculoskeletal research professor and director of the Motion Analysis Laboratory at Mayo Clinic. But it becomes harder for your body to integrate all of these systems as you age, putting you at greater risk for falls.
In a study completed by Araújo and a team of researchers, 20% of 51- to 75-year-olds were unable to balance for this goal time of 10 seconds, and as a result, were 84% more likely to die in the next seven years. Yet another study found that balancing on one leg surpasses strength, gait, and other balance parameters in determining how well you’re aging.
According to Tracy Espiritu McKay, a rehabilitation medicine specialist for the American Academy of Physical Medicine and Rehabilitation, the inability to stand on one leg for five seconds can even foretell a faster cognitive decline for Alzheimer’s patients.
Never too late!
Additional tools, such as the VO2 max and sit-to-stand tests, can also be used to assess your current function and how well you are aging as well as anticipate your well-being in the future. While these tests are not crystal balls, you can discover the areas you need to work on to improve your chances of a healthy old age.
Once you know how well you are aging and where you’re falling short, a personal trainer or physical therapist can create an exercise plan to help strengthen any areas of weakness. Even simple activities – such as walking, climbing stairs, carrying groceries, retrieving packages off the front porch, and even brushing your teeth while standing on one leg – can help you build strength, mobility, cardiovascular health, and balance. The professionals say even someone in their 90s can see changes with a little effort. It’s never too late to revise your health story!
