One of the best ways to ensure a high quality of life into your 70s and beyond is by testing and maintaining your balance, strength, and mobility while you’re still in your 40s, 50s, and 60s.

Each year, around one-third of adults over 65 suffer a fall, with falls being the leading cause of injury-related deaths in this age group. A broken hip or severe head injury can mark the beginning of a decline in independence, with nearly 30% of older adults who fracture a hip dying within a year. Many more never regain their full mobility. The good news? You can significantly reduce your risk by taking proactive steps now.

The Longevity Fitness Test

Here’s a challenge: See how well you can perform these standard clinical assessments that predict fall risk and long-term mobility.

The Single-Leg Stand Test

Can you stand on one leg for at least 10 seconds?

• Stand barefoot with arms at your sides and lift one foot off the ground.
• Try to hold the position for 10 seconds without wobbling or putting your foot down.
• If you struggle, it may indicate reduced balance control, which increases the risk of falls as you age.

How to Improve: Practise standing on one leg daily while you are brushing your teeth. Incorporate yoga or tai chi, both of which improve stability and coordination.

The Timed Up and Go (TUG) Test

Can you get up from a chair, walk 3 metres, turn around, and sit back down in under 10 seconds?

• Start seated, stand up, walk 10 feet, turn around, and return to the chair.
• Completing the test in under 10 seconds indicates good mobility. Slower times suggest declining function and higher fall risk.

How to Improve: Strengthen your legs with squats and lunges. Ensure you stay active with regular walking or hiking.

The 30-Second Chair Stand Test

How many times can you stand up and sit down in 30 seconds?

• Sit in a chair with arms crossed over your chest.
• Stand up fully and sit down as many times as possible in 30 seconds.
• A score below 14 for men and 12 for women is linked to higher mortality.

How to Improve: Bodyweight squats and resistance exercises help maintain lower body strength. Aim to do this test regularly as part of your routine or to get the blood flowing while at your desk!

Grip Strength Test

Can you open a tough jar or a stiff tap with ease?

• Grip strength is a key predictor of overall longevity and function.
• Weak grip strength has been linked to higher mortality rates and increased frailty.

How to Improve: Train your grip with dead hangs from a bar, wrist curls, or using a grip strengthener. Another excellent way to build grip and overall strength is the Farmer’s Carry - simply walk while holding heavy weights (or your grocery bags) in each hand. This not only improves grip but also enhances core stability and endurance.

Why This Matters

Balance, strength, and mobility are key to maintaining independence. Strong bones, steady balance, and the ability to move with confidence reduce the risk of falls, fractures, and injuries that can be life-altering.

Risk Factors to Watch For:

• Medications: Some drugs, including blood pressure meds, sedatives like sleeping tablets, and antidepressants, can cause dizziness or impair balance. Corticosteroids and proton pump inhibitors (PPIs) can weaken bones over time.
• Bone Health: Osteoporosis affects millions, making falls far more dangerous. Weight-bearing exercises and adequate calcium and vitamin D intake are essential. Speak to your doctor about when you should do a bone density test and watch your vitamin D levels.
• Muscle Loss: Sarcopenia, the age-related loss of muscle mass, starts in your 30s and accelerates without strength training.

Take Action Now

If any of these tests were a challenge, don’t wait until old age to address the problem. Incorporate exercises that target balance, mobility, and strength into your weekly routine. Walking backwards, carrying your own body weight in your hands, and regularly challenging your balance can help keep you fit for decades to come.

Final Challenge: Share your test results with friends and see who’s on track for a strong and independent future. The best time to start preparing for longevity is now!

ABOUT THE AUTHOR

Dr Melinda Whitfield is a family GP, and co-owner of Health with Heart - a holistic wellness solution that includes a warm-hearted practice in Sandton; bespoke corporate wellness programmes; unique retreats and medical travel experiences; an educational podcast and portal; and a community outreach initiative. For more information or to get in touch, follow @health_w_heart on Instagram or @HealthwithHeartDoctors on Facebook, or visit www.healthwithheart.co.za.