Health
4 At-Home Fitness Tests to Gauge Aging
Health Points
- Movement quality helps predict how well you’re aging.
- Four simple home tests reveal balance, strength, and mobility.
- Difficulty with these tests signals it’s time to focus on physical health.
How you move is a powerful sign of your overall health as you age, and keeping track of your movement patterns can help you maintain independence. Experts highlight that strength, flexibility, and energy levels play a crucial role in reducing fall risk and staying active as you grow older.
Four research-backed assessments make it easy to check your physical function at home—no special equipment or gym visit required.
Timed Up and Go (TUG)
This assessment focuses on mobility, balance, and fall risk. Studies show that taking 12 seconds or more may suggest increased risk of falling.
To do it: Sit in a chair, stand up, walk 10 feet at a normal pace, turn around, walk back, and sit down—timing yourself throughout the process.
Standing on a Single Leg
This straightforward test reveals your balance and stability. For adults 50 and older, not being able to stand on one leg for 10 seconds may suggest a higher risk of health issues over the next decade.
To try it: Stand with feet together, lift one leg, and balance for 10 seconds while looking straight ahead.
Sitting-Rising
This activity checks your flexibility, balance, and strength by tracking how well you can sit on the floor and stand up again with minimal support.
Start with 10 points, then subtract points for using your hands or knees for support, or for any unsteadiness during the move. Scoring under 7.5 may indicate greater health risks.
30-Second Chair Stand
This test measures lower-body strength and stamina. Fewer than four stands in 30 seconds are linked to increased risk of health complications for those with chronic illness.
Use a chair to perform as many sit-to-stands as possible in 30 seconds, keeping arms crossed over your chest.
If any of these assessments feel challenging, consider it an opportunity to improve your strength and mobility. Talking to your healthcare provider and integrating regular exercise can help boost your physical function.
