BY THE OPTIMIST DAILY EDITORIAL TEAM
Curious about your chances of living a long and healthy life? You don’t necessarily need pricey full-body scans or complicated blood work. According to researchers, everyday fitness tests can offer a surprising snapshot of how you’re aging.
“These assessments are surrogates for key capabilities like balance or strength that influence how long you live,” explains Jonathan Myers, PhD, a clinical professor at Stanford University and research scientist at the Palo Alto VA Health Care System. And the best part? They require little more than a few minutes, and sometimes just your own body weight.
Here are five tests that scientists say reveal a lot about longevity, plus expert tips to help you boost your performance.
1. One-leg stand
Standing tall on one leg may look simple, but it speaks volumes about your health. In a long-term study of nearly 2,000 older adults, those unable to balance for 10 seconds were more likely to die within the study period.
Balance tends to decline with every decade past 50, unless you actively train it. Kenton Kaufman, PhD, of the Mayo Clinic, says 30 seconds is a good benchmark. For a bigger challenge, try it with eyes closed. Deborah Kado, MD, co-director of the Stanford Longevity Center, recommends testing both legs for the clearest picture.
“Staying upright requires input from multiple body systems,” Kaufman explains, adding that it’s as much about brain function as leg strength. And better balance means a lower risk of falls, which are one of the biggest threats to independence as we age.
How to improve: Work balance into your routine—stand on one leg while brushing your teeth, or strengthen hip abductors with side leg lifts.
2. Dead hang
This is exactly what it sounds like: grab a pull-up bar and hang. Your grip strength, closely tied to overall body strength, is one of the most consistent predictors of healthy aging.
Myers says excellent results look like 75-90 seconds for adults under 40, 60-75 seconds for ages 40-60, and 45 seconds for over 60.
Grip strength matters because it reflects your ability to handle daily tasks such as lugging groceries and opening jars. It also serves as a proxy for bone health and resilience.
How to improve: Build general strength with moves like rows and deadlifts, then add grip-specific work: squeeze a stress ball, use a resistance band, or train with heavier weights.
3. Sitting-rising test
Sit cross-legged on the floor, then stand up (see an example here). The fewer hands, knees, or wobbles you need, the higher your score out of 10. Multiple studies have linked higher scores to longer life spans.
Getting down and up smoothly demands a blend of balance, coordination, and lower-body strength, which are all skills that help you stay independent as you age.
How to improve: Strengthen your legs and core with squats, lunges, and glute bridges. Single-leg variations, like curtsy lunges, mimic the strength you’ll need for the real test.
4. Chair stand test
This one is deceptively tough: sit in a chair, cross your arms over your chest, and stand up without using your hands. Then repeat either five times quickly (the 5TSTS) or as many times as possible in 30 seconds.
Research shows better scores correlate with stronger hearts, lungs, and lower fall risk. Myers notes that under 40, finishing five stands in less than 10 seconds is excellent. Above 60, completing 12 or more stands in 30 seconds is a strong result.
How to improve: Practice squats, step-ups, and clam shells to strengthen the muscles you’ll need to rise efficiently.
5. Gait speed test
How fast you naturally walk can predict survival odds. To test it, walk six meters at your usual pace and divide distance by time. Myers says anything slower than one meter per second has been tied to shorter lifespans in older adults.
Why does speed matter? It reflects cardiovascular fitness, coordination, and neurological health. Plus, brisk walkers live longer on average, and even 15 minutes of fast walking daily can cut mortality risk by nearly 20 percent.
How to improve: Walk more, walk faster. Sprinkle in uphill stretches or light jogs to build stamina.
A note of perspective
These tests are helpful, but they don’t tell the full story of your health. “They’re just one piece of the longevity puzzle,” Kado emphasizes. Factors like mental health, relationships, and genetics matter too. Temporary things like a cold or fatigue can also skew results.
Still, because these tests are simple and widely studied, they provide reliable clues about how your body is aging. And the beauty is that you can practice, improve, and track progress over time.
Longevity isn’t just about years; it’s about quality of life. These five small tests can help you move more confidently toward both.
