5 simple exercises to do at home to test how well you’re aging

If we’re lucky, we age. If we’re active, we may be able to avoid getting old.

Increasing our physical strength and flexibility while improving posture and balance can pave the way for aging well and maintaining independence in our later years.

“From the age of just 35 onwards, we lose bone density and muscle mass; research repeatedly shows that exercise and daily movement are essential to combat this. Putting in the effort now, there’s no reason why we can’t be healthy in our later years,” Caroline Idiens, a UK fitness coach specializing in home strength workouts, recently wrote in The Telegraph.

To help with that effort, Idiens recommends a series of five at-home movements to measure fitness levels and make it easy to track improvement over time.

Idiens explains, “Setting achievable goals inspires us, and there’s no reason why those in midlife onwards can’t feel fitter and stronger than we did in our 20s and 30s.”

1. Standing on one leg

A 2022 study found that middle-aged people who cannot balance on one foot for 10 seconds face a dramatically higher risk of early death.

As Idiens notes in the Telegraph, “Balance taxes the brain because it requires your eyes, your vestibular system (which comes from the inner ears and detects movement), and proprioceptors in your limbs that send signals to your brain, telling it what is going on.”

How to improve

The so-called “old man balance challenge” has been wildly popular on social media. Stand on one leg and tie the shoelaces on the elevated foot, or maintain the stance for the time it would take to tie the laces.

The simple test shows whether your balance is stronger on one side of your body — and progress is easy to track.

If tying your shoelaces seems like a stretch, try holding the pose while you brush your teeth. The sink can offer support if needed.

How to test your progress

• If you’re under 40, you should be able to stand on one leg continuously for 43 seconds, per Idiens

• If you’re in your 40s, go for 40 seconds

• If you’re in your 50s, try 37 seconds

• If you’re in your 60s, 18 to 19 seconds is the goal

• If you’re in your 70s, it’s 10 to 15 seconds

• If you’re 80 or older, aim for a little over five seconds

2. Planking

A strong core is the foundation for daily activities and general mobility — it also protects against back pain.

Strengthening core muscles through isometric exercises like holding a plank has also been shown to reduce blood pressure.

How to improve

The beauty of this exercise is its simplicity and engagement of several muscles.

Place your forearms on the floor directly under your shoulders. Lift your body into a straight line, hold your head in line with your spine and distribute your weight to your toes and forearms.

For an added challenge, Idiens recommends a military or commando plank — move from a high plank to a low plank position and back up again, transferring your weight from one to the other with minimal movement through the hips.

To test your progress, have your stopwatch handy as you assume the plank position. The aim is a 60-second plank hold, but even 10 seconds is great for beginners who can build time from there.

3. Standing up from a seated position

The ability to rise from a seated position indicates lower body strength. Idiens warns that a deficiency in this area can lead to inactivity, balance issues, falls and even accidental death.

How to improve

Using an armless chair, plant your feet firmly on the ground shoulder-width apart. Now, see how often you can rise and return from fully seated to fully standing in 30 seconds without using your hands.

For those 60 and younger, Idiens informs that an average score would be 24-25 reps for women and 25-27 for men.

Women in their 70s should go for 10-15 and men, 11-17. If you’re 80 and older, try for around eight to 15.

4. Squatting and pressing

The humble squat is a prime example of functional fitness, an exercise that mimics everyday activities and strengthens the muscles associated with them.

Squats are the ultimate compound movement. The action incorporates several muscle groups, supporting the building of lower body and core strength, improving balance and posture and preventing injuries.

How to improve

Begin with your feet slightly wider than hip-width apart and toes pointed out. Keeping your chest lifted and shoulders back, engage your core and drive the hips back, with all the weight in the heels. As you return to standing, drive your arms into a shoulder press.

This movement can be done with or without weights. Water bottles can be substituted for dumbbells.

People of all ages should aim for three sets of 10-12 reps.

5. Gripping a towel

Research has identified a link between strong grip strength in midlife and longevity.

One study found that for each 11-pound drop in grip prowess, the risk of heart attack rises by 7% and the chance of death by 16%.

Grip struggles are a symptom of age-related muscle loss, also known as sarcopenia, as well as chronic diseases like diabetes and Alzheimer’s.

A strong grip supports independent living — from carrying groceries and opening jars to clutching a railing if you fall.

How to improve

To exercise both hands simultaneously, hold a medium-sized bathroom towel between your hands and twist it as if you were trying to wring it out.

Alternatively, practice squeezing a tennis ball as hard as possible for 10 seconds. Release and repeat three times before changing hands.