Smoke less. Move more. Eat well. People often talk about the secrets to a long life, but more and more the focus is shifting from basic aging to what is known as longevity, the science of making sure we can enjoy our later years free of pain and health complications.
If you’re entering your 60s, you may be wondering how physically fit and healthy you really are and whether your current lifestyle is adequate to help you age as well as possible.
Instead of opting for expensive full-body AI scans, experts say you can get a clear picture of your health this decade with a few simple at-home tests.
The ability to pass these tests not only reflects your current level of fitness, but also predicts your independence and risk of injury in the future.
Curious to know who they are? We asked the experts to put together a simple maintenance routine for your body so you can make small changes now so you can live the life you want later.
1. The ability to climb stairs without tangling
A strong cardiovascular fitness allows your body to move blood efficiently, reducing the risk of major health problems such as heart attack and stroke. However, as people age, they tend to lead more sedentary lives, with fewer opportunities to naturally develop or maintain stamina.
One of the most reliable ways to check your cardiovascular health is to measure your VO₂ Max, which is usually done with a fitness tracker like a Garmin or Apple Watch. But even without strapping on fancy fitness clothes, you can still get a quick look at your heart health with a simple stair test.
“In clinical and rehabilitative practice, several simple, validated functional assessments can help assess whether a person’s physical capacity meets norms for healthy aging,” explains Dr. Lewis Raiman, a Doctify-certified sports and exercise medicine physician.
“For example, being able to climb stairs without becoming excessively short of breath may indicate that you have adequate cardiorespiratory function, which corresponds to a lower risk of cardiovascular disease and death.”
Correction: It is convincing that cardiovascular endurance can be developed over time through gentle exercise such as walking, cycling or swimming. Even 20 minutes a day can make a big difference in your long-term heart health.
2. Ability to stand on one leg for 10 seconds
Test your balance by standing on one leg for 10 seconds. (Getty Images)
“A large cohort study published in the British Journal of Sports Medicine shows that the ability to stand on one leg for 10 seconds or more is associated with lower all-cause mortality,” explains Raiman.
Although observational, these findings highlight balance as an overlooked marker of our health over decades. In fact, around one in three people over the age of 65 fall at least once a year, according to the NHS.
To test your balance, try standing against a solid wall and lifting one leg off the ground, trying to balance on the other leg for as long as possible. If you can balance for 10 seconds without swaying or dropping your leg, you’re considered to be in the healthy range.
Correction: Exercises such as yoga, tai chi and pilates can help improve your balance and postural control, while exercises such as standing on one leg, walking from heel to toe, or standing on one leg while brushing your teeth can help restore your stability.
3. The ability to stand up from a chair five times in a row
As you age, lower body strength becomes one of the most important predictors of your long-term mobility. However, this often goes unnoticed until getting out of the chair becomes much more difficult than it was before.
“One of the easiest and most effective ways to test lower extremity strength and coordination is the five-time sit-stand test (5xSTS),” notes Raiman.
“This hands-on test measures how quickly you can stand up from a chair and sit down five times in a row without using your arms for support. You’re challenging the major muscle groups of your legs and core as well as testing your balance and motor control.
“For healthy adults around 60 years of age, a completion time of around 12 seconds is generally associated with good mobility and a reduced risk of frailty, although results may vary depending on your individual health status,” he cautions.
Correction: Lower-body exercises such as bodyweight squats, step-ups, wall sits, or resistance band exercises can strengthen the muscles used during the sit-stand test. Even committing to a few squats while the kettle is boiling can improve your ability to get out of a chair over time.
4. Have a healthy waistline
Your waist size can be a good indicator of your overall health. (Getty Images)
You’ve probably heard of BMI as a way to assess weight-related health risks, but a tape measure around your waist may be a more accurate indicator because it shows how much visceral fat you’re carrying.
This type of fat, which accumulates around organs, is strongly linked to metabolic syndrome, type 2 diabetes, and heart disease—even in people of normal weight on the scale.
“A waist size of less than 94 cm (37 inches) for men and less than 80 cm (31.5 inches) for women is considered low risk,” says nutritionist Rob Hobson. “All of the above increase your risk of cardiovascular and metabolic conditions, regardless of your overall weight.”
Correction: You can reduce your waist size at any age by changing your diet and lifestyle. Hobson recommends combining consistent exercise with a diet that focuses on whole foods that are high in vegetables, lean protein, healthy fats and minimally processed carbohydrates such as oats, quinoa, legumes and sweet potatoes.
5. Passing the six-minute walk test
Think fitness tests and your mind may wander to the brutal beep tests from your school years or to more modern challenges like the Hyrox. But you don’t need to sprint on the tennis court to see your health.
“In clinical and rehabilitation settings, the six-minute walk test (6MWT) is widely used to assess a person’s ability to sustain movement over time,” says Raiman. The test involves walking as far as possible in six minutes, ideally on a flat surface, and measuring the distance covered.
“A distance of 500 meters or more is generally considered a marker of preserved aerobic capacity and lower risk of mortality in healthy older adults, although exact standards vary by age, sex, and medical history,” he adds. “It gives us a safe, low-tech snapshot of how well something is doing on a day-to-day basis.”
Correction: If walking 500 meters without stopping feels out of your reach, don’t worry because walking endurance is one of the easiest things to build over time. Start with short, consistent walks around your local area, gradually increasing the duration over time and adding in some hills or short intervals to build endurance.
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