5 Tests to See How Well You Are Aging

Illustrations by Elena Lacey Facebook Twitter LinkedIn

If we had a pill that accomplished everything that physical activity does for overall health, we would prescribe it for everyone,” says Donald Hensrud, M.D., former medical director of the

Mayo Clinic Healthy Living Program.

Overall fitness isn’t just about breaking a sweat; it’s about four specific areas — aerobic endurance, muscular strength, flexibility and balance, he says. “Where you currently stand with

each can help you plan the smartest approach when it comes to creating your own personal fitness regimen.”

These tests, and the scoring charts, are based on a series of assessments used by the Mayo Clinic to test the health and fitness of its clients.

To get the most accurate assessment:

place for 3 to 5 minutes.Wear loose clothing that doesn’t restrict movement, as well as comfortable, supportive sneakers.

NOTE: If you’re new to exercise, always check with a physician before starting a fitness program for the first time.

Why it matters: “Aerobic [or cardiovascular] fitness is one of the best indicators of long-term health and overall mortality,” says Hensrud. “The higher your aerobic level, the more oxygen

your heart and muscles are able to utilize to produce energy.” Walking pace is a great measure of fitness. A 2019 study of nearly 475,000 people in Mayo Clinic Proceedings found that those

who walk more briskly have longer life expectancies.

quarter-­mile track — four laps around the track equals 1 mile.Using the stopwatch function on your smartphone, start the clock and walk as quickly as you can. Don’t run or jog. Just keep up

a steady pace, slowing down or speeding up as you like, but try to finish as rapidly as possible. Then stop the clock. Improve your score

“Incorporate at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of high-intensity exercise into your week,” advises Hensrud.

Walking, running, cycling, stair-­climbing, swimming, dancing and aerobics classes are just a few of the options that work. What counts is elevating your pulse to between 60 and 70 percent

of your maximum heart rate (MHR) and keeping it there for the entire session.

Roughly, that means exercising hard enough that you can carry on a conversation, but with a little bit of difficulty. Alternatively, get yourself a heart-rate monitor. To find your MHR, just

subtract your age from 220. For example, if you’re 60, your MHR would be 160 (220 minus 60). That means you would need to keep your pulse at between 96 and 112 beats per minute.