5 Simple At-Home Tests That Can Predict Your Longevity

Here’s something most people don’t know:

You don’t need a doctor’s appointment or fancy equipment to get a snapshot of your long-term health.

In fact, there are a handful of simple, science-backed tests you can do at home that give clues about your strength, balance, and cardiovascular health, all key factors tied to how well you’ll age.

Here are 5 you can try today:

1. Get Up & Down From the Floor

Known as the Sitting-Rising Test, this movement reflects full-body mobility, balance, and strength. The fewer points of support you need (hands, knees, etc.), the better your long-term prognosis.

Try it now: sit cross-legged → stand up without using your hands or knees. How’d you do?

Here is how to score it:

1. Start with a maximum of 10 points: 5 points for the sitting down phase + 5 points for the rising up phase.
2. During each phase (sitting or rising) subtract 1 point for each support used (hand, forearm, knee, or side of leg) to assist in the movement.  And subtract 0.5 points for any unsteadiness or loss of balance observed during the movement.
3. The final score = (score for sitting phase) + (score for rising phase) → ranging from 0 to 10.
4. If external aids are used (chair, wall, another person) or the movement cannot be completed, the score is dropped to 0 for that phase.

Interpretation (Based on Mortality Risk)

• Scores 8.5-10 indicate good functional capacity and lower mortality risk.
• Scores in the 4-7.5 range show increased risk.
• Scores 0-4 are associated with the highest risk of natural and cardiovascular-related mortality.

2. Balance on One Leg 

Stand on one leg for as long as possible. Can you make it to 30 seconds or more without wobbling or placing your other foot down?

Here is how it is scored and what it means:

• 30 seconds or more: Your balance is strong and you’re in a good functional zone.
• 15–29 seconds: You’re doing okay, but balance is beginning to decline.
• 5–14 seconds: This is a red flag. Balance is limited and you may be at higher risk of falls or functional decline. Additionally, a recent study found that failing to maintain a one-leg stance for 10 seconds was independently associated with increased all-cause mortality among middle-aged and older adults.
• 5 seconds or less: This is a significant risk indicator.

3. Farmer’s Carry 

Research shows that grip strength is strongly correlated with overall health and lifespan — even more than some traditional health metrics. And Farmer’s Carries are a great way to test grip strength. But, Grip Strength alone isn’t the reason it is associated with longevity, a strong grip is the result on regular physical activity, which promotes longevity and a strong grip can only be built through regular physical activity.

Here’s how the test works:

• For women: aim for ~75 % of your body weight (split evenly between both hands) for 60 seconds.
• If these are currently out of reach (totally normal), start lighter — for example carry ~50-70 % of your body weight for 30 seconds, and build up.

Here is how to interpret your score: (Results are based on  Women between the ages of 40-70, after age 70 scores may be slightly lower.)

• Excellent = Women 75% of bodyweight. Strong indicator of long-term functional capacity and low fall/injury risk
• Good =  Women 50-74% of bodyweight. Solid base strength, with room to progress.
• Needs Work = Women 30-49% of bodyweight. Below average. Long-term functional capacity is beginning to decline and there is an increased risk of falls and injury.
• High Risk Zone = Women < 30% of bodyweight. Indicates low functional reserve — higher risk for declines in independence, mobility, and metabolic health.

4. Push-Up Ability

A landmark study that followed over 1,100 active male firefighters for 10 years found that men able to do more than 40 push-ups had a 96 % lower risk of cardiovascular events compared with those doing fewer than 10. In that study, push-up capacity was more strongly associated with future cardiovascular risk than aerobic capacity from a treadmill test.

For women: Although the large push-up study was done in men, fitness guidelines suggest age-appropriate push-up targets. For example, women in their 40s-50s should aim for about 10-20 good push-ups (or the equivalent incline/modified version) as a baseline, and work to improve from there.

Here’s how you can use it now:

• Choose a push-up version you can do with proper form (floor or incline).
• Count how many you complete maintaining good form (straight body, full range).
• If you’re hitting the higher end of your target range, you’re in a strong zone; if you’re below, it’s a clear signal to improve your upper-body functional strength.

5. Cardio Check: 1-Mile Brisk Walk

Time yourself walking one mile at a brisk pace. Completing a mile in under ~15 minutes (or faster) is generally associated with better cardiovascular fitness and lower risk among adults in their 40s-60s. If you’re slower, that’s your target to improve.

None of these are about perfection. They’re about awareness and building a baseline to improve.

And the good news? Every single one of these abilities can be improved with smart, consistent strength and stability training.

If you tested yourself and found room to grow, you’re not alone, and you don’t have to figure it out alone.

That’s exactly why we build our programs the way we do: to help people 40+ get strong again, safely and effectively.