We’re collectively fascinated by people who seem to defy the ageing process; 90-year-old marathon runners, for instance, or anyone who’s reached the century mark with a spring still in their step. Longevity is the focus of thousands of academic studies and plenty of pop culture content.

One thing is certain, physical activity is crucial to ageing well. It’s not simply how old you are that determines your quality of life, but how frail you are. In other words, your biological age – or the rate your body loses function as you get older – doesn’t always match your actual age.

In a recent interview, Dr Donald Hensrud, former medical director of the US-based Mayo Clinic’s Healthy Living Programme, said: “If we had a pill that accomplished everything that physical activity does for overall health, we would prescribe it for everyone.”

How do you measure up?

There are four key areas that reflect overall fitness: aerobic endurance, strength, flexibility and balance. We’ve collated five popular and simple tests that can help you gauge how you’re tracking.

Before you start, make sure you have a friend or partner on hand to help out if needed and don’t push yourself too hard! If you have osteoporosis or any other physical impairment do not try these tests without first checking with your doctor or health professional.   

1. Six-minute walk test

This exercise will help judge your endurance and can provide useful insights into cardiovascular and lung health.

You’ll need a stopwatch and a straight, flat area in which you can measure a reasonable distance (between 30-100 metres) with markers at each end to indicate turnaround points. Simply measure how far you can walk (don’t run!) in six minutes. Slow down or stop if you need to but keep the stopwatch running.

Here’s a rough guide to the results:

• Less than 350 metres: this suggests limited functional capacity and could indicate other health issues that might be worth talking to your doctor about.
• 350 to 500 metres: this indicates moderate impairment in physical condition consistent with reduced activity levels.
• More than 500 metres: this generally suggests better endurance levels.

Importantly, consult your doctor if the test is challenging to complete, or the time it takes you to complete the same distance year-over-year increases significantly.

How to improve

Most fitness experts suggest at least 150 minutes of moderate-intensity cardio exercise a week (or 75 minutes of high-intensity exercise). Moderate intensity activities could include walking, running, cycling, swimming, dancing or basically anything that raises your heart rate to the point you can have a conversation, but it’s a little difficult.

2. One-legged standing test

According to Dr Hensrud: “Most people think of osteoporosis as the main cause of hip fractures when, in reality, it’s instability. Having better balance leads to fewer injuries and greater independence.”

Test your own balance by timing how long you can stand on one leg, with your arms hanging naturally by your sides and your leg either raised in front with knee bent, or with your raised foot resting on the back of your opposite calf. Try it while you’re brushing your teeth or waiting for the jug to boil, but make sure you have a wall or person nearby to steady yourself against if you need it.

Here’s a rough guide to the results:

• Aged between 50 and 59: you should be able to stand on one leg continuously for more than 35 seconds.
• Aged between 60 and 69: you should be able to stand on one leg continuously for up to 30 seconds.
• Aged between 70 and 79: you should be able to stand on one leg continuously for up to 18 seconds.
• Aged over 80: aim for between 5 and 10 seconds.

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An inability to balance on one leg for 10 seconds can indicate a high risk of falling and it could be worth following up with your doctor in the first instance.

How to improve

Repeating the one-legged test every day will help. As will any activity that safely tests your stability, such as walking on slightly uneven surfaces like grass or trails, or exercises like yoga, tai chi, dancing or pilates.

3. Timed sit-to-stand test

Place a stable chair with a back but no armrests against a wall (a standard dining chair should work), sit in the middle of the seat and place your feet flat on the floor with your arms crossed. Time how long it takes you to stand up fully, then sit back down again five times in a row – try to do it as quickly as possible and without using your arms for support. Stop timing as soon as you sit back down following the fifth repetition.

Here’s a rough guide to the results:

• Under 10 seconds: a superstar score, indicating good lower limb strength and balance.
• 10-15 seconds: the expected range for healthy adults and suggest adequate strength and mobility.
• 15-20 seconds: might indicate reduced mobility. Older people could experience difficulties with activities that require lower body strength and balance.
• More than 20 seconds: suggests significant mobility impairment and could indicate an increased risk of falls. It could be worth seeking advice from a health professional on intervention or rehabilitation.

How to improve

As per the one-leg test, any exercise that requires stability, as well as activities that contribute to lower body strength, like lunges, squats, or core work.

4. Chair sit and reach test

Maintaining flexibility as we age is important for reducing injuries and having the range of motion to perform every-day activities with low effort. This modified sit and reach exercise tests the suppleness of your hamstrings. It will depend on how warm your muscles are - so, perhaps don’t do it as soon as you roll out of bed in the morning!  

Sit on the edge of a chair (placed against a wall for stability). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.

Place one hand on top of the other with tips of the middle fingers even. Inhale and as you exhale bend at the hip and reach forward toward your toes. Keep your back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain. Keep the knee straight and hold the reach for 2 seconds.

Measure the distance between the tip of your fingertips and your toes. The easiest way to do this is to have someone else standing by with a ruler or tape measure! If your fingertips touch your toes the score is zero. If you don’t reach your toes it will be a negative score, if your fingers overlap your toes it will be a positive score.

Here’s a rough guide to the results (based on averages):