Tests for aging well: Fourth test

This post is the last of the tests described in The New York Times article, “Are You Aging Well? Try These Simple Tests to Find Out.” Here’s the fourth test:

Single-leg stand

Stand on one leg for a minimum of 10 seconds on at least one side. As an added challenge, the article says, try it with your eyes closed.

I found that I could stand on my left leg for significantly more than 10 seconds (I stopped after 20) but couldn’t make it to 10 on my right leg. What’s with that? Maybe if I practiced.

Like everything else, balance declines with age, raising the risk of falls—a major cause of injury and death for old people. One study found that 20 percent of people aged 51 to 75 were unable to make it to 10 seconds. Experts say that those individuals had an 84 percent higher chance of dying in the next seven years, possibly because they were unhealthier at the start of the study.

I didn’t try standing on one leg with my eyes closed. I’m not going to push my luck.

Update: I have trained myself to get up off the floor using just one knee instead of two (plus both hands), which gives me another point, as described in an earlier blog. I used the technique suggested by alert reader, Jocelyn. You can see it on this video she sent to me.

For an introduction to this blog, see I Just Say No; for a list of blog topics, click the Topics tab.

Tests for aging well: Third test

This post is the third installment of the four tests described in The New York Times article, “Are You Aging Well? Try These Simple Tests to Find Out.” Here’s the third test:

Grip strength test

Doctors use a gadget called a dynamometer to test grip strength. Assuming you don’t have a dynamometer, you can test yourself at home by walking for 60 seconds while holding heavy weights, such as dumbbells, in each hand. A 45-year-old-man should aim to carry two 60-pound dumbbells, a 65-year-old two 40-pound dumbbells, and an 85-year-old two 25-pounders. For a woman at those ages the weights are 40 pounds, 25 pounds and 15 pounds, respectively, in each hand.

Walking with weights in each hand is called a “farmer's carry.” Assuming you also don’t have dumbbells of appropriate weight, I got to thinking about what a farmer might carry and came up with the idea of filling two buckets with as much water required to get the amount of weight you want, weighing them on a bathroom scale. Or maybe just fill two totes with appropriately heavy items.

Luckily, I don’t have to do that, although I might try it. As I wrote in an earlier post, I had my grip strength measured a year or so ago by a doctor using a dynamometer. My reading was 50, which I discovered was rated between normal and strong for my age group.

Like the other tests, grip strength is related to mortality, serving as an indicator for how active you are in your daily life. As one physical therapist noted, “When you’re using your hands more, it’s probably because you’re doing things more.”

I wonder what I might have kicking around the house that weighs 15 pounds, the proper weight for my sex and age.

For an introduction to this blog, see I Just Say No; for a list of blog topics, click the Topics tab.

Tests for aging well: Second test

This post is the second installment of the four tests described in The New York Times article, “Are You Aging Well? Try These Simple Tests to Find Out.” Here’s the second test:

Walking speed assessment.

To take the test, measure about 13 feet on a straight flat surface. Walk that distance at your normal speed, not as fast as you can. The article says that “people of all ages should aim for a gait of at least 1.2 meters per second, a little over three seconds total.”

I tried walking that distance at what I think might be my normal pace. (It’s hard trying not to rush to get a good score.) Using my Apple watch stopwatch function, my score was between 4 and 5 seconds.

Jennifer Brach, a professor of health and rehabilitation sciences at the University of Pittsburgh says that your walking speed is “predictive of future decline, it’s predictive of mortality, nursing home placement, disability, a whole host of different things.” She says you should retest yourself every few months to see if you’re slowing down—a warning sign of possible problems with your cardiovascular, musculoskeletal, vestibular (balance), or sensory nervous systems.

Maybe I should up my normal walking speed—once I figure out what it is.

For an introduction to this blog, see I Just Say No; for a list of blog topics, click the Topics tab.

Tests for aging well: First test

If you read The New York Times, you may have already seen this article: “Are You Aging Well? Try These Simple Tests to Find Out.” A challenge!

To keep my posts short (and provide material for four posts), I’m going to describe one of these tests per post, along with my test results. Here is the first test:

Go from standing to sitting on the floor, and back up again, using the least amount of support as possible.

Here’s a link to a video showing a man (in his 20s?) doing the test. CLINIMEX: Sitting-rising test (SRT) - an updated 2025 video . On the first try he uses one hand. On the second try he doesn't.  (It’s in Portuguese or something, but there are captions.)

The test is scored on a 10-point scale—5 points for sitting down and 5 points for getting up. You lose a point for every hand, knee or other body part you use to help yourself.  The article says that if you’re in your 30s and 40s, you should score a perfect 10. If you’re over 60 and get an 8, you’re in “very good shape.” 

My result: I used both hands and both knees to get down to the floor and the same for getting up, so I lost 8 points, giving me a score of 2. (First, I got down to my hands and knees to sit down, then I got back onto my hands and knees to stand up.) Pitiful score, but hey, I got down and up!

Supposedly this test is a predictor of mortality. A study that looked at more than 4,000 people, aged 46 to 75, found that, over the course of 12 years, the people who scored 4 or below had death rates nearly four times higher than those who scored a 10. Apparently, that’s because people with low scores were at a higher risk for falls.

 What if, like me, you’re 89? Isn’t my 2 worth something? Evidence of life?

For an introduction to this blog, see I Just Say No; for a list of blog topics, click the Topics tab.