When 77-year-old Jeannie Rice ran a 1:41 half-marathon in April, fitness experts took notice.
Test results showed she’s as fit as a typical 25-year-old, and she’s been running only since her 30s.
This shows what’s possible with consistent effort, smart training – and knowing some key predictors of health and longevity, even if you never even want to think about running a marathon.
Three of the most powerful indicators of longevity and health span are VO₂ max, grip strength, and balance. These simple tests provide a snapshot of how well your body is aging, and this information can help you improve.
- VO₂ Max (Maximal Oxygen Uptake)
Have you heard about VO₂ Max yet?
It’s trendy in athletics and media, but it’s not just for elite athletes.
VO₂ Max tells us how efficiently your body uses oxygen — and it’s one of the strongest predictors of longevity.
The higher your score, the longer and healthier you’re likely to live.
It shows how efficiently your body uses oxygen during exercise. Dr. Peter Attia (author of “Outlive: The Science & Art of Longevity”) and others in the longevity field emphasize that improving your VO₂ max can cut your risk of death by more than 50%. That’s a bigger impact than quitting smoking or lowering blood pressure.
You can get tested at a physical therapist’s office or other medical/research facility. Talk to your doctor for more information. It involves a treadmill or cycle test with oxygen analysis, although there are some DIY versions, and some smartwatches give decent estimates.
You can improve with consistent cardio training. Even moderate improvements can add years to your life.
- Grip Strength
Grip strength is about more than opening jars. It’s a proven predictor of health outcomes, including cardiovascular disease, disability, and even mortality. Weaker grip strength is associated with a higher risk of early death, according to research in The Lancet.
To test, use a handheld dynamometer that some gyms and clinics have. Men should be greater than 28 kg and women, 18k.
What helps? Forearm exercises like farmer’s carries, dead hangs, and dumbbell holds. Grip strength tends to improve quickly with focused effort. Talk to us for more information.
- Balance
Balance is linked to overall vitality, not just falls. The “sitting-rising test” measures how easily you can sit down on the floor and stand back up without using your hands or knees. A score below 8 (out of 10) has been linked to a higher risk of early death, according to The European Journal of Preventive Cardiology.
Try the sitting-rising test, or simply time how long you can stand on one foot. Less than 10 seconds might be cause for attention.
You can work on your balance with single-leg exercises, tai chi, and core stability training.
These tests assess your heart-lung fitness and aerobic endurance, strength and vitality, and stability and nervous system function.
What gets measured can get better! Call us to learn more about how your fitness can improve and extend your healthy life.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.