Are you aging well? Take these four tests

What does it mean to age well? It means to remain fit and independent for as long as possible over your lifespan. Dana Smith reports for the New York Times on a variety of tests you can take to determine your physical fitness now and down the road.

Of course, it’s natural to lose muscle and become weaker as you get older. And, though your genes play a role in the aging process, there’s a lot you can do to stay strong. Exercise and basic activities can help you gain strength and improve your functioning.

To find out whether you are aging well, take these tests. If you aren’t as good at them as you would have hoped, there are things you can do to get better at them.

1. Sitting-Rising Test: With this test, you must sit and stand repeatedly five times without using your hands or knees to help you. You get 1 point each time you stand and 1 point each time you sit, so long as you don’t use your hands or other body parts to help you up and down. If you do, you don’t get that point. And, if you are wobbly, you only get half a point. If you’re over 60 and get an 8, consider yourself in very good shape. If you’re in your 30’s or 40’s, you want to get a perfect 10.

I just tried and passed the test, so I will share a clue as to how I did it. From a standing position, bend your knees and sit back onto your butt slowly. Then, lean back and stretch your legs out in front of you keeping them slightly bent. Cross them gently and then stand. It’s quite a test!

According to one expert on longevity, if you pass the test, you have good strength, power, balance and flexibility. If you score a 4 or lower, you are much more likely to have a bad fall and are among the group with death rates almost four times greater than the people who got a 10.

2. Walking Speed Assessment: The speed at which you walk is another indicator of your ability to move and your energy. A slow walk indicates the likelihood of early decline and death, as well as the likelihood of your potential need for nursing home care and disability.

You can test yourself over the length of 13 feet. How long does it take you to get from the beginning to the end at your normal walking speed. You want to walk at a speed of more than 1.2 meters a second.

Test yourself periodically. If you slow down, take note. Slowing down likely means that your heart, your muscles or your balance are not working as they should. Talk to your doctor.

3. Grip Strength Test: Believe it our not, your grip strength–how long you can hold something heavy in your hand–indicates how active you are and can affect your mortality. People who use their hands a lot tend to have good grip strength. They might open lots of heavy doors or carry lots of packages.

If you want to stay independent as you age, you want good grip strength. Otherwise, you might not be able to care for yourself at home.

You can test your grip strength by walking for a minute holding heavy weights in your hands. Only conduct the test so long as you do not feel pain. If you’re a 65-year old man, you should be able to carry a 40-pound dumbbell in each hand. If you’re a 65-year old woman, you should be able to carry a 25- pound dumbbell in each hand.

4. Single-leg stand: You want to be able to keep your balance as best possible as you age, for many reasons, but particularly to avoid falling and hurting yourself. Can you stand on one leg for 10 seconds? Can you stand on one leg with your eyes closed? It’s not easy!

If you can’t balance on a single leg for 10 seconds, your likelihood of dying prematurely rises.

To be clear, these tests are not the be-all end-all. Lots of factors determine when we will die, including our genes. But, no question that doing these tests effectively will serve you well as you age.

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