If you want to live longer, read this:
Dan Go@CoachDanGo
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Jan 10, 2025
~3 min read
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If you want to live longer, read this:
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Living longer is less about adding years to your life & more about the reduction of risk.
Aside from doing bloodwork or a VO2 max test, there are 5 simple tests you can do at home to assess your risk for mortality.
Do these and see how you score:
Aside from doing bloodwork or a VO2 max test, there are 5 simple tests you can do at home to assess your risk for mortality.
Do these and see how you score:
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Passive bar hangs
This tests upper body strength & grip strength, which is an indicator of longevity.
You just hang from a bar for as long as you can.
60 seconds is advanced. 40 seconds is a pass. 30 seconds or less needs work.
This tests upper body strength & grip strength, which is an indicator of longevity.
You just hang from a bar for as long as you can.
60 seconds is advanced. 40 seconds is a pass. 30 seconds or less needs work.
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Chair stand test
This tests strength and endurance.
1) Place your hands on your chest
2) Sit & stand on a chair as many times as you can in 30 seconds. Using arms to balance negates a rep.
This tests strength and endurance.
1) Place your hands on your chest
2) Sit & stand on a chair as many times as you can in 30 seconds. Using arms to balance negates a rep.
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How to improve on the Chair Stand test:
· Get the body to a normal weight
· Glute Bridges for the glutes
· Planks for bracing the core
· Weighted squats using progressive overload
· Get the body to a normal weight
· Glute Bridges for the glutes
· Planks for bracing the core
· Weighted squats using progressive overload
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The Sit & Raise Test
This is a basic test of strength & mobility.
You lower yourself to the floor sitting cross legged.
If you can get up without the use of support or losing balance you get a perfect 10.
You lose points if you lose balance or need support to get up.
This is a basic test of strength & mobility.
You lower yourself to the floor sitting cross legged.
If you can get up without the use of support or losing balance you get a perfect 10.
You lose points if you lose balance or need support to get up.
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How to improve on the sit & raise test:
· Get body to a normal weight
· Couch stretch for hip mobility
· Glute Bridges for the glutes
· Planks for bracing the core
· Weighted squats using progressive overload
· Get body to a normal weight
· Couch stretch for hip mobility
· Glute Bridges for the glutes
· Planks for bracing the core
· Weighted squats using progressive overload
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The Breath Hold Test aka. BOLT (Body Oxygen Level Test)
Breath holds are a great way to test your breathing volume.
An indicator of longevity is your lung capacity.
You breathe in through your nose & hold it for as long as you can.
A good BOLT score is 30 or above.
Breath holds are a great way to test your breathing volume.
An indicator of longevity is your lung capacity.
You breathe in through your nose & hold it for as long as you can.
A good BOLT score is 30 or above.
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How to improve the Breath Hold Test
· Daily exercise
· Be at a normal weight
· Breathe through nose during exercise
· Practicing nasal breathing during recovery & during the day
· Daily exercise
· Be at a normal weight
· Breathe through nose during exercise
· Practicing nasal breathing during recovery & during the day
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The 10 Second Balance Test
This tests your balance, which is an indicator of your risk of falling.
You balance on one foot for 10 seconds & then do the other.
If you do 10 seconds you pass. Below 10 seconds you need to work on your balance.
This tests your balance, which is an indicator of your risk of falling.
You balance on one foot for 10 seconds & then do the other.
If you do 10 seconds you pass. Below 10 seconds you need to work on your balance.
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How to improve the 10 second balance test:
· Practice barefoot
· Be at a normal weight
· Do single leg exercises like lunges & bulgarian split squats
· Place a long piece of tape on the floor, walking forwards & backwards for 15 steps
· Practice barefoot
· Be at a normal weight
· Do single leg exercises like lunges & bulgarian split squats
· Place a long piece of tape on the floor, walking forwards & backwards for 15 steps
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How often should you test yourself?
If you're above the age of 45 do these yearly.
If you're in the process of improving on them do them every month to quarter to see how well you fair.
The best way to improve all of these is to be at a normal weight & to train with weights.
If you're above the age of 45 do these yearly.
If you're in the process of improving on them do them every month to quarter to see how well you fair.
The best way to improve all of these is to be at a normal weight & to train with weights.
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How did you score?
If you passed these then great job.
If not look at it as an area of improvement.
Follow me @FitFounder for more of these & RT the tweet below to share it with your friends!
If you passed these then great job.
If not look at it as an area of improvement.
Follow me @FitFounder for more of these & RT the tweet below to share it with your friends!
Dan Go@CoachDanGo
If you want to live longer, read this:
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For the chair stand test here are the standards:
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Correction on the BOLT score. You take a breath out instead of in.