Khaberni - Aging does not look the same for everyone, but research shows that the ability to move and self-reliance are the strongest indicators of the quality of aging.
5 simple home tests reveal your health as you age
Experts explain that the natural slowdown in movement as one ages can lead to serious health problems, but these risks can be avoided through preventive physical activity.
Currently, there are simple and validated tests that help measure the level of physical aging, which are screening tools that can be implemented even at home to monitor progress.
1. Walking Speed Test
This test reveals the overall vitality of the body, as walking speed is the most accurate indicator of future health. Slow walking speed is associated with increased risk of death, cognitive decline, and loss of independence.
For home measurement, define a 10-meter path and record the time it takes to walk it, bearing in mind that the healthy rate for those over 60 ranges between 0.8-1.2 m/s.
Middle-aged adults aiming for healthy aging should seek to achieve a speed of at least 1.3 meters per second at a comfortable pace, and up to about 1.9 meters per second at maximum speed (although the speed for women may be slightly lower).
2. Sit-to-Stand Test
This test tells you about the strength of your lower body.
The weakness in the lower body usually starts to appear from the thirties or forties, and the sit-to-stand test is a simple and effective way to assess the strength of the legs, hips, and core muscles. The test involves sitting then standing five consecutive times without using your hands, with the time taken recorded; a higher speed indicates a better level of physical strength.
If performing five times seems very easy or extremely difficult, Colbertson advises counting how many times you can repeat the movement within 30 seconds. The Centers for Disease Control and Prevention (CDC) provide guidelines that explain the normal rates for this test according to different age groups.
3. Grip Strength
Hand strength is a surprisingly accurate indicator of overall body strength and mortality risks. Weak grip is associated with difficulty performing daily activities and increased heart disease. It can be measured using handheld dynamometers, where a reading less than 26 kg for men and 16 kg for women indicates an increased risk.
4. One-Legged Balance
This test is used to assess balance and estimate the risk of falling, which is a leading cause of disability among elderly people. The test is conducted by standing on one foot for 30 seconds, with nearby support like a table or wall in case of balance loss, and should be performed for each foot separately, then repeated with eyes closed.
The standards indicate that the ability to stand for less than five seconds in elderly people is significantly associated with a high risk of falling. However, adults in their forties should be able to maintain balance for about 42 seconds. Nevertheless, the balance duration significantly decreases when eyes are closed, as the average for people in this age is about 13 seconds, which emphasizes the importance of maintaining balance in both scenarios.
5. Maximum Oxygen Uptake
Maximum oxygen consumption (VO₂ max) is defined as the highest amount of oxygen the body can use during intense physical exertion, and it is one of the most important measures of cardiovascular respiratory system efficiency. Higher values are associated with a decreased risk of death for various reasons, including cardiovascular diseases.
Although VO₂ max is traditionally used to assess physical fitness, it also reflects the health of the body and its aging from within. It can track the efficiency of the heart, lungs, and muscles working together, making it an accurate indicator of healthy aging.
This index can be easily monitored through wearable smart devices, where its improvement indicates the effectiveness of aerobic exercises in supporting overall health as one ages.
These five tests — including the measurement of maximum oxygen uptake — provide a clear map for assessing the quality of aging, helping to detect early changes and take timely preventative steps. Focusing on improving these indicators through regular physical activity contributes to maintaining independence and quality of life, transforming the progression of aging into a more active and vital stage.
