The Sitting-Rising Test (SRT) measures your ability to sit down and rise from the floor without using your hands or other supports.

How to do it:

• Start standing.

• Sit down on the floor, then get up—with as little support as possible (hands, knees, arms).

• You begin with 10 points.

• Subtract 1 point for each support used (hand, knee, etc.), and 0.5 points for any loss of balance.

A 2012 study of over 2,000 adults found that higher sit-to-stand scores were strongly associated with longer life. Each point increase in score was linked to a 21% reduction in mortality risk.

Score:

8-10: Lowest risk

6-7.5: Moderate risk

3.5-5.5: 2-5x higher risk

0-3: Up to 6x higher risk

References:

1. Araújo et al., Eur J Prev Cardiol, 2012 – Sit-to-stand & mortality

2. Bohannon, Percept Mot Skills, 2006 – Sit-to-stand & lower body strength

3. Jones et al., J Gerontol Med Sci, 1999 – Sit-to-stand & frailty

Can You Balance for 10 Seconds on One Leg?

The Single-Leg Stance (SLS) Test challenges your neuromuscular control, core stability, and lower-body strength — all of which decline with age and are linked to fall risk, frailty, and early mortality.

A 2022 study found that adults who could not balance on one leg for 10 seconds had twice the risk of dying in the next 7 years, even after accounting for age, weight, and health conditions.

Best time (Average between both legs)

• 30+ seconds: Excellent

• 20-29 seconds: Good

• 10-19 seconds: Below average

• <10 seconds: 2x mortality risk

References:

1. Araujo et al., Br J Sports Med, 2022 – Balance & mortality

Your hand strength could predict how long you live.

Grip strength is more than just a measure of hand power — it's a reliable biomarker of overall strength, health, and longevity.

A landmark Lancet study found every 5kg decrease in grip strength was associated with a 16% increase in all-cause mortality.

Where You Should Be:
Women

• Excellent 35+

• Good 25-34 

• Fair 18-24 

• High Risk <18

• 
  

Men

• Excellent  50+

• Good 40-49

• Fair 30-39

• High Risk <30

References:

1. Leong et al., The Lancet, 2015 – Grip strength & mortality

2. Celis-Morales et al., BMJ, 2018 – Grip strength & disease risk

3. Rantanen et al., JAMA, 1999 – Grip strength & disability in aging

How Long Can You Hold the Wall Sit?

The Wall Sit Test is a simple, equipment-free challenge that measures your lower-body muscular endurance — essential for standing up, climbing stairs, preventing falls and maintaining independence as you age.

While there isn’t a specific longevity study on wall sits, research shows that lower-body strength and endurance are strongly linked to longer life, lower disease risk, and better functional aging.

Hold Time

• 2+ minutes: Excellent

• 1-1:59 minutes: Good

• 30-59 seconds: Fair

• <30 seconds: Below average

References:

1. Rantanen et al., JAMA, 1999 – Leg strength & mortality Metter et al., J Gerontol A Biol Sci Med Sci, 2002 – Muscle strength & lifespan

Your ability to perform push-ups is a strong indicator of muscular endurance and may even predict heart health and longevity.

A Harvard study found that mid-aged men who could perform at least 40 push-ups without rest had a 96% lower risk of heart disease over 10 years compared to those who couldn't complete 10 push-ups.

How do you stack up? 

Women:

• 30+ push-ups: Excellent

• 15–29 push-ups: Good

• 8–14 push-ups: Moderate risk

• <8 push-ups: Higher risk

Men:

• 40+ push-ups: Excellent 

• 25–39 push-ups: Good

• 15-24 push-ups: Moderate risk

• <15 push-ups: Higher risk

References: 

1. Yang, et al. JAMA Network Open, 2019 - Pushup capacity and cardiovascular risk 

2. Pushup statistics are based on center point of age-based norms from the Cooper Institute and ACSM.

DEAD HANG

How long can you hang on? 

While there haven’t been studies linking dead hangs directly to longevity, there’s strong evidence that both grip strength and upper body strength are key predictors of long-term health. Dead hangs test your grip strength, shoulder endurance, and core stability — all vital for maintaining mobility and independence as we age.

Women:

• 70+ seconds: Excellent

• 45-69 seconds: Good

• 20-44 seconds: Moderate risk

• <20 seconds: Higher risk

Men: 

• 90+ seconds: Excellent

• 60-89 seconds: Good

• 30-59 seconds: Moderate risk

• <30 seconds: Higher risk

References:

1. Leong et al., The Lancet, 2015 – Grip strength & mortality

2. Celis-Morales et al., BMJ, 2018 – Grip strength & disease prediction

3. Metter et al., J Gerontol A Biol Sci Med Sci, 2002 – Strength & longevity

4. Rantanen et al., JAMA, 1999 – Grip strength & later-life disability

Discover what your body is made of — and how it predicts your future health.

Your body composition is your health fingerprint — muscle protects, fat inflames, and bones support your future.

Men

• Excellent

  • Skeletal Muscle Mass: >33 kg

  • Body Fat: <15%

  • Bone Density*: >3.5 kg

    
    

• Good

  • Skeletal Muscle Mass: 30–33 kg

  • Body Fat: 15–20%

  • Bone Density*: 2.5–3.4 kg

    
    

• Be Careful

  • Skeletal Muscle Mass: 25–29.9 kg

  • Body Fat: 20–25%

    
    

• High Risk

  • Skeletal Muscle Mass: <25 kg

  • Body Fat: >25%

  • Bone Density*: <2.5 kg

Women

• Excellent

  • Skeletal Muscle Mass: >24 kg

  • Body Fat: <25%

  • Bone Density*: >2.5 kg

    
    

• Good

  • Skeletal Muscle Mass: 22–24 kg

  • Body Fat: 25–30%

  • Bone Density*: 1.8–2.4 kg

    
    

• Be Careful

  • Skeletal Muscle Mass: 18–21.9 kg

  • Body Fat: 31–35%

    
    

• High Risk

  • Skeletal Muscle Mass: <18 kg

  • Body Fat: >35%

  • Bone Density*: <1.8 kg

    
    

Visceral Fat Area (VFA)

• Healthy: <100 cm²

• Elevated Risk: 100–130 cm²

• High Risk: >130 cm²

References: 

1. Srikanthan et al., Am J Med, 2014 – Muscle mass & longevity

2. Britton et al., JACC, 2013 – Visceral fat & mortality

3. Cruz-Jentoft et al., Age Ageing, 2010 – Sarcopenia & risk

4. Cummings et al., NEJM, 1995 – Bone density & fracture risk

How Fast Is Your Heart at Rest?

A slow, steady heart may help you live longer.

Your Resting Heart Rate (RHR) is how many times your heart beats per minute when you're calm, seated, and relaxed.

Studies show that people with lower resting heart rates have a significantly lower risk of heart disease, stroke, and early death. Each 10 bpm increase in RHR is associated with an 8–20% increased risk of death in multiple studies.

• Excellent (Athletic) 40-59

• Healthy 60-69

• Elevated 70-79

• High Risk 80+

References:

1. Cooney et al., JAMA, 2010 – RHR & mortality risk

2. Jensen et al., JACC, 2013 – RHR & lifespan

3. Fox et al., Lancet, 2007 – RHR & cardiovascular health

The BOLT (Body Oxygen Level Test) score measures how long you can comfortably hold your breath after exhaling, reflecting your tolerance to carbon dioxide (CO2) buildup. A score of 40 seconds is ideal for healthy adults, while 20 seconds or more is considered good.

How to measure it:

• Exhale normally, pinch your nose, and hold your breath until you feel the first clear urge to breathe. The duration in seconds is your BOLT score.

BOLT Score Scale (in seconds):

• Below 10: Noisy, irregular, labored breathing; frequent sighing/yawning; disrupted sleep; persistent fatigue.

• 10-20: Compromised breathing with possible nasal congestion, wheezing, or coughing; poor sleep, low energy, and reduced focus.

• 20-30: Quiet, calm, effortless breathing; a score near 20 is solid, with higher scores indicating better breathing efficiency.

Epworth Sleepiness Scale (ESS)

How likely are you to doze off or fall asleep in the following situations?  Consider your usual way of life over recent weeks, not just how you feel today.

Knowing your daytime sleepiness helps identify possible sleep issues that affect your health, safety, and daily performance. It’s a simple way to know if you should improve your sleep or see a specialist.

Use this scale to rate each situation:

0 – Would never doze
1 – Slight chance of dozing
2 – Moderate chance of dozing
3 – High chance of dozing

Situations:

1. Sitting and reading

2. Watching television

3. Sitting inactive in a public place (e.g., a theater or meeting)

4. Being a passenger in a car for an hour without a break

5. Lying down to rest in the afternoon when circumstances permit

6. Sitting and talking to someone

7. Sitting quietly after lunch without alcohol

8. In a car, while stopped in traffic for a few minutes

Write your score next to each item and add up your total score.

Total Score (out of 24): ________

Interpreting Your Score:

• 0 to 5: Lower normal daytime sleepiness
  6 to 10: Higher normal daytime sleepiness
  11 to 12: Mild excessive daytime sleepiness
  13 to 15: Moderate excessive daytime sleepiness
  16 to 24: Severe excessive daytime sleepiness

• A total score of 11 or more may indicate excessive daytime sleepiness. A score of 16 or higher may suggest a possible sleep disorder and you may wish to consult a sleep specialist.

Source: Adapted from the official Epworth Sleepiness Scale at epworthsleepinessscale.com

Bristol Stool Chart

Your gut health could be the key to how long — and how well — you live.

The health of your gut microbiome affects:

• Inflammation levels (linked to aging & disease)

• Immune system strength

• Brain health and mood

• Nutrient absorption

• Risk of cancer, obesity, diabetes, and heart disease

One easy clue to your gut health? 👉 Your poop.

The Bristol Stool Chart is a tool used to classify the shape and consistency of your stool. It helps you understand how your digestion is working and whether your bowel habits are healthy.

Why it matters

Your stool can reveal important clues about your gut health. Changes in shape or consistency may signal issues like constipation, diarrhea, or poor digestion. Tracking it can help with early detection of digestive problems.

How to use it

After a bowel movement, compare your stool to the seven types on the chart. Each type ranges from hard lumps to loose or watery stool.

Type 1 – Separate hard lumps, like nuts (hard to pass)
Type 2 – Sausage-shaped but lumpy
Type 3 – Like a sausage but with cracks on the surface
Type 4 – Like a sausage or snake, smooth and soft
Type 5 – Soft blobs with clear-cut edges (passed easily)
Type 6 – Fluffy pieces with ragged edges, a mushy stool
Type 7 – Watery, no solid pieces (entirely liquid)

Note:

• Types 3 and 4 are considered normal or healthy.

• Types 1 and 2 may indicate constipation.

• Types 5 to 7 may suggest diarrhea or urgency.

Types outside that range may suggest a need to adjust your diet, hydration, or consult with a healthcare provider.

References:

1. O'Toole & Jeffery, Science, 2015 – Gut microbiota & aging

2. Claesson et al., Nature, 2012 – Gut composition & health in seniors

Nagpal et al., Nutr Healthy Aging, 2018 – Microbiome & longevity