Aging looks different for everyone. Some people remain vibrant well past 90, while others decline decades sooner. Experts used to think it was all about genetics. But more recent studies show your genes count for just 15% to 25% when it comes to how you age.
Your lifestyle has the biggest impact, and knowing that can empower your approach. Along with healthy choices like a balanced diet, managing stress, and avoiding tobacco, physical strength and flexibility can make all the difference in your later years.
Here are a few simple measures that can predict how you’re aging, along with ways to improve it.
Chronological Age and Biological Age
Both measure aging, but differently. The exact time you’ve been alive is your chronological age, while your biological age is the overall state of your body. You can’t change your birthdate, but you can boost your biological age.
“If you’re in your 50s but you have the body of someone who’s 65, you’re going to fare much worse as you age than a 50-year-old who has the function of a 40 year-old,” says Peter Ronai, a registered clinical exercise physiologist and spokesperson for the American College of Sports Medicine. “You can’t even compare the two.”
Here are some quick tests to help gauge your aging journey. If you have joint issues or other health conditions, consult with a physical therapist for modified tests or movements. Always check with your doctor before doing these or any new exercise.
The Sitting and Rising Test (SRT)
This looks at your strength and stability, both needed for independence as you age. You need those to pick up young grandkids or grab a bag of fertilizer without taking a tumble, Ronai says.
To do this:
- While standing, cross your legs.
- Lower your body to the floor and try not to use your hands, knees, or other body parts for support.
- Once you’re seated, keep your legs crossed and try to stand back up, again using just your legs.
Wear comfortable clothing, in bare feet. Have someone nearby or stand near a wall to brace yourself in case you lose balance. Use a pillow or blanket on the floor for support.
Subtract one point for each support you use when sitting or standing. There are five points for sitting and five for standing. Subtract 0.5 points if you’re very unsteady sitting or rising. The goal is eight or more points.
Walking Speed (Gait) Assessment
Having a very slow walking speed may mean you have a higher risk of falls, disability, and hospitalization down the road, Ronai says.
To do this:
- Measure out 6 meters (almost 20 feet) and split it into 1 meter, a middle 4 meters, and a final 1 meter.
- Walk fast through the first meter.
- Start a timer when you step over the 1-meter line.
- Walk at a quick, but comfortable, pace through the middle 4 meters.
- Stop the timer when you cross the 4-meter line.
- Slow down in the last meter.
Your gait speed is tallied by dividing four by the number of seconds it took to walk that space. A gait speed of less than 0.8 meters per second (or longer than 5 seconds to walk 4 meters) may indicate a greater risk of frailty.
Single Leg Stance (SLS)
Stand near a counter or wall for safety. Lift one foot an inch off the ground and time how long you can hold the position without touching down or grabbing something. Test both sides.
Balance declines noticeably after age 65 for most people. Healthy adults under 40 average over 40-50 seconds standing on one leg, while those 70 and older average 15-20 seconds. Key benchmarks include 30 seconds for good balance in older adults, while under 15 seconds suggests a greater fall risk.
Grip Strength
Hand strength and good grip are indicators of how you’re aging.
“Grip strength is like a warning light on your car’s dashboard to tell you that some systems aren’t functioning properly,” Ronai says.
Your grip strength is measured using an instrument called a dynamometer in the following steps:
- Hold your arm with your elbow bent at a 90-degree angle.
- Squeeze the dynamometer as hard as possible.
- Apply grip force in a smooth motion. Avoid jerking.
- Repeat twice more for a total of three times.
- Your grip strength is the average of the three readings.
VO2 Max
This measures the amount of oxygen you take in while exercising. It helps assess your overall cardiovascular health. Some smartphones and wearable devices can measure your VO2 max and tell if your aerobic health is improving or declining, but the most accurate tests are done in a physiology lab.
“Longevity is tied to this test,” Ronai says. “This helps understand your potential survivability, longevity, and quality of life. If you want to live independently when you’re older, you may not be able to do it if your VO2 max is below a certain level.”
Your VO2 max score is better understood as a trend over time and not a single number taken one time.
How to Improve Your Results
These tests give you a baseline, so don’t be discouraged if your score is lower than you’d like. Lower scores don’t necessarily mean you’re not healthy. For example, a hip replacement may prevent you from sitting on the floor hands-free. Some movements may be new and take a few tries to master.
Start off slow. By steadily increasing the duration and intensity of your workouts, your fitness will improve. Always get your doctor’s OK before starting a new exercise routine.
Here are some ways to help strengthen your body and improve your balance.
Improve SRT
Improved balance and flexibility in your ankles and hips will help raise your SRT score. Focus on increasing your lower body strength, core stability, and hip mobility with daily exercises such as deep squats and lunges. You can also practice sitting on the floor and rising with no or little help. Use something simple like a broomstick for support, if you need. Here are steps for squats and lunges:
Squats
- Stand with your feet shoulder-width apart.
- Bend your knees, hinge at your hips, and push your bottom back like you’re sitting in a chair.
- Keep your chest and head upright, with a neutral spine.
- Lower as far as you comfortably can while keeping your knees in line with your toes.
- Push through your heels while you rise back up to standing.
Reverse lunges
- Stand with your legs hip-width apart.
- Move one leg back while bending both knees to about 90 degrees.
- Bring your back leg forward and straighten your knees back into a standing position.
- Finish the set on the same leg before moving to the other side.
Improve walking speed
To improve walking speed, strengthen and increase the flexibility in your torso and legs with these:
- Squats (or sitting and standing in a chair repeatedly).
- Heel raises – using a wall or chair for support, raise onto your toes and back to flat feet.
- Walking on a treadmill or using an elliptical machine.
Improve SLS
Your brain and muscles are involved in balance, and poor balance can be a sign of some health conditions. But if weak muscles are making you tip, you can improve your balance by:
- Standing on one leg while doing tasks like brushing your teeth.
- Doing water exercises or walking against a current.
- Practicing tai chi.
Improve grip strength
Try these:
- Towel wrings. Wet a towel and hold it in front of you with both hands. Wring out the water by twisting each side in opposite directions. Repeat up to five times.
- Tennis ball squeezes. Squeeze a tennis ball with your fingers (without using your thumb). Hold for five seconds and release. Do this 10 times on both hands several times a day.
Improve VO2 Max
Regular aerobic exercise – running, cycling, swimming, or brisk walking — can help raise your VO2 max and support your overall heart health.
When to Seek Professional Help
If you experience any unusual muscle or joint pain, stop and talk to your doctor. If you get any shortness of breath, dizziness, or chest pain while exercising, stop right away and get immediate medical help.
They may want to do a stress test, where you walk on a treadmill while they track your blood pressure, heart rate, and oxygen levels, or do other tests before recommending further exercise. Or they may have you perform a three-minute walk test to see how far you can go in that time.
