{"id":946924,"date":"2026-05-08T21:37:30","date_gmt":"2026-05-08T21:37:30","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/946924\/"},"modified":"2026-05-08T21:37:30","modified_gmt":"2026-05-08T21:37:30","slug":"nine-easy-tests-to-find-out-if-you-are-ageing-well","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/946924\/","title":{"rendered":"Nine easy tests to find out if you are ageing well"},"content":{"rendered":"

The trouble with getting older<\/a> is that it sneaks up on you. One day everything feels as it always has; the next, you notice you are a little less steady, a little slower to recover, a touch less sharp than you once were. But if you start to pay attention to these small details, you can also start to do something about them. <\/p>\n

Here, health experts share simple ways you can measure how well you are ageing<\/a>, and how to\u00a0improve each one\u2026<\/p>\n

The chair stand test<\/p>\n

\u201cThe chair stand test measures lower body strength,\u201d says Dr Angela Rai<\/a>, a GP and longevity expert at The London General Practice<\/a>. \u201cThis is a strong predictor of healthy ageing, as it evaluates functional performance and tells us about neuromuscular co-ordination, joint health, muscular strength and endurance, all of which are linked to longevity.\u201d<\/p>\n

The test only takes 30 seconds. \u201cSit on a standard chair with arms crossed over your chest and see how many times you can stand up completely from a fully seated position and sit back down again,\u201d says Dr Rai. \u201cAvoid using your hands and count how many times you can do this over 30 seconds.<\/p>\n

\u201cAdults over 60 years should be aiming to get at least 12 repetitions, but this will vary with sex and decrease with age. Younger adults should achieve around 20. Reduced scores suggest reduced functional strength<\/a>.\u201d<\/p>\n

How to improve it: <\/strong>\u201cRegular lower body exercises \u2013 including lunges, squats and step-ups \u2013 make a big difference, as does strength training,\u201d says Dr Rai. \u201cConsistent, small progress over time will equate to better mobility, strength and reduced injury risk.\u201d<\/p>\n

\"EnergeticCan you do the singe-leg stand test? (Photo: Viorel Kurnosov\/Getty\/iStockphoto)<\/p>\n

The single-leg stand test<\/p>\n

This test measures balance, which is an important predicator of longevity<\/a>. \u201cBalance integrates multiple systems, including muscle strength, joint health, vision and the vestibular system, which helps control our stability,\u201d says Dr Rai. \u201cEvidence shows that the inability to balance on one leg for 10 seconds is linked to higher all-cause mortality, so this is a powerful health marker.<\/p>\n

\u201cTo perform the test, stand barefoot on a flat surface, place your hands on your hips, and lift one foot off the ground, keeping your eyes open. Time how long you can hold the position without excessively swaying, hopping or putting your foot down. Those aged 18-49 should aim for 40 seconds plus, 60-69 years, 26-32 seconds, and 70-79 years, 14-18 seconds. A score of fewer than five seconds indicates a high risk of injury.\u201d<\/p>\n

How to improve it<\/strong>: \u201cTo enhance your balance, consistency is key,\u201d says Dr Rai. \u201cSimple balance exercises<\/a> such as hovering one leg while you brush your teeth, as well as practises such as yoga and tai chi can be a big help.\u201d<\/p>\n

The memory recall test<\/p>\n

\u201cMemory is one of the earliest areas people worry about with ageing, but small changes are often linked to lifestyle rather than disease,\u201d says Dr Nadia Ahmad<\/a>, a GP and founder of The Weight Care Clinic<\/a>. \u201cShort-term recall reflects how well your brain is processing and storing information in real time.<\/p>\n

\u201cFor this test, ask someone to read you five unrelated words (for example: apple, chair, river, blue, candle). Wait five minutes without writing them down, then try to recall them. In midlife, most people should be able to recall at least four to five words. In older adults, recalling three or more is generally considered reassuring, especially if cues help to bring the rest back.<\/p>\n

\u201cConsistently struggling to recall even one or two words, particularly if this is worsening, may suggest cognitive strain. However, that does not automatically mean dementia<\/a>. More commonly, it is linked to poor sleep, chronic stress, low mood or even nutritional deficiencies. But if you are concerned \u2013 especially if there is a noticeable decline \u2013 it is worth a proper medical review.\u201d<\/p>\n

How to improve it<\/strong> \u201cImprovement here is less about \u2018brain training\u2019 apps and more about protecting overall brain health,\u201d says Dr Ahmad. \u201cPrioritise sleep, as memory consolidation happens overnight. Regular exercise increases blood flow to the brain. Social interaction and learning new skills help to maintain cognitive flexibility. Diet also matters.\u201d<\/p>\n

\"GroupWalking is a vital indicator how well your body is or isn\u2019t ageing (Photo: andreswd\/Getty\/)<\/p>\n

The six-minute walk test<\/p>\n

The six-minute walk test assesses cardiovascular health, endurance and functional capacity \u2013 in other words, how well your heart<\/a>, lungs and muscles are all working.<\/p>\n

\u201cWalking capacity has been linked to longevity,\u201d explains Dr Rai. \u201cThe test simply assesses how far you can walk in six minutes. Healthy adults should achieve 400-700m, depending on age and fitness levels. Slower walking speeds and shorter distances are associated with a higher risk of cardiovascular disease, disability and mortality. Therefore, how far you can walk in six minutes tells us how well your body is ageing.\u201d<\/p>\n

How to improve it: <\/strong>\u201cDevelopment here involves building aerobic fitness through regular brisk walking, aiming for 150 minutes per week, and gradually increasing pace, duration and incline. Strength training, cycling and swimming also help,\u201d says Dr Rai.<\/p>\n

The social health test<\/p>\n

Social health is one of the most underestimated predictors of how well we age. \u201cStrong relationships are consistently linked to lower rates of heart disease<\/a>, cognitive decline and even mortality,\u201d says Dr Ahmad. \u201cIn contrast, chronic loneliness has been shown to carry risks comparable to smoking.<\/p>\n

\u201cThe test itself is simple. Reflect on the past week and ask yourself how many meaningful conversations you have had \u2013 not just transactional chats, but interactions where you felt genuinely engaged, heard or connected.<\/p>\n

\u201cIn midlife, you would ideally aim for at least a few meaningful interactions per week. In older adults, maintaining regular contact, even if smaller in number, becomes even more important.
\u201cIf the answer is \u2018very few\u2019 or \u2018none\u2019, it is worth paying attention. Social withdrawal can happen gradually, often due to busy lifestyles, stress or life changes<\/a>, but it has real physiological effects over time.\u201d<\/p>\n

How to improve it<\/strong>: \u201cEnhancing your social health does not necessarily mean having a huge network,\u201d says Dr Ahmad. \u201cIt is about quality over quantity. Prioritise regular check-ins with close friends or family. Join something structured if needed, whether that is a class, walking group or community event. Combining social time with movement can have a dual benefit.\u201d<\/p>\n

\"OfficeTest your grip (Photo: Vukasin Ljustina\/Getty\/iStockphoto)<\/p>\n

The grip strength test<\/p>\n

\u201cGrip strength can be considered a marker of healthy ageing because it provides a simple, reliable, and valid measure of overall musculoskeletal health,\u201d says Joshua Davidson, a lecturer in clinical exercise science at the University of Derby<\/a>, who is currently leading research on the topic.<\/p>\n

\u201cAlthough it is a local measure taken at the hand, it correlates strongly with whole-body strength and functional capacity, both of which are critical for maintaining independence with age. Higher grip strength, therefore, typically reflects greater\u202fmusculoskeletal function, which is associated with increased\u202fmobility, improved balance, and reduced risk of frailty, sarcopenia [the age-related loss of skeletal muscle mass, strength and function], disability and falls.\u201d<\/p>\n

There are ways in which you can test grip strength at home. \u201cA squeeze test, for example, would involve grasping an object that can be deformed without causing you any pain or discomfort<\/a>,\u201d says Davidson. \u201cSuitable objects include a tennis ball or stress ball. Simply squeeze it for as long as you can before your grip fatigues. Being able to maintain a maximal squeeze on a tennis ball for 15-30 seconds would be a good standard to strive for.\u201d<\/p>\n

How to improve it :<\/strong>\u201cWe all need to engage in regular physical activity as we age, meaning strength training to maintain muscle mass and mineral density is key,\u201d says Davidson. \u201cYou can work out at home either using specialist equipment or just things you have around the house. Two to three sets of single-arm wrist curls \u2013 aim for reps of between 10 and 20 \u2013 is a good exercise to start with.\u201d<\/p>\n

The mood test<\/p>\n

\u201cMental well-being is one of the most powerful levers we have when it comes to ageing well, and often the most overlooked,\u201d says Dr Ahmad. \u201cChronic stress, low mood and anxiety all contribute to inflammation, hormonal imbalance and even accelerated biological ageing.<\/p>\n

\u201cA simple way to assess this is to turn it into a short five-minute reflection. Ask yourself: how often over the past two weeks have I felt low? How often have I felt anxious or on edge? How often have I felt irritable<\/a>? How often have I felt genuinely calm or content?<\/p>\n

\u201cYou can score each from zero (not at all) to three (most days). In midlife, occasional stress is normal, but persistent low mood or anxiety most days is not something to ignore. If your scores are consistently high for low mood or anxiety, it is a signal rather than a label. Be aware that in older adults, low mood can sometimes present more subtly, such as fatigue, withdrawal or loss of interest.<\/p>\n

\u201cLeft unaddressed, this can have an impact on sleep, appetite, energy and long-term health.\u201d<\/p>\n

How to improve it: <\/strong>\u201cStart with the basics: prioritise sleep, regular movement and structured routine,\u201d advises Dr Ahmad. \u201cLimit alcohol<\/a>, which often worsens mood over time. Build in moments of recovery, not just productivity. Equally important is recognising when to seek support. Talking therapies, coaching or medical input can make a significant difference.\u201d<\/p>\n

\"MidTry and gauge your general mood (Photo: Alex Potemkin\/Getty\/)<\/p>\n

The reaction time test <\/p>\n

\u201cReaction time is one of those things people don\u2019t always think about, but it is a really good reflection of how well your brain and body are working together,\u201d says Andy Carr, trainer and head of fitness at Snap Fitness UK<\/a>.<\/p>\n

\u201cAs we age, that connection can slow \u2013 but how quickly you can respond when something unexpected happens really matters in day-to-day life, particularly when it comes to things such as fall risk.<\/p>\n

\u201cA simple way to check this at home is the ruler drop test. Ask someone to hold a ruler vertically, while you place your thumb and forefinger near the bottom without touching it. When they let go, catch it as quickly as you can. The shorter the distance it falls, the quicker your reaction time.<\/a><\/p>\n

\u201cIn midlife, responses tend to be a bit sharper and more consistent, but in older adults there might be a slight delay. It is not about hitting a perfect score, more about having a rough benchmark and noticing any changes over time.\u201d<\/p>\n

How to improve it: <\/strong>\u201cAnything that challenges co-ordination and timing works well,\u201d suggests Carr. \u201cThat could be ball games, racquet sports or even simple hand-eye drills at home, such as tossing something from one hand to the other. Strength training and staying active also support this, and keeping your brain engaged through new or varied activities plays a part too.\u201d<\/p>\n

The beetroot test<\/p>\n

Gut health plays a bigger role in healthy ageing than many people realise \u2013 and the beetroot test can give you a good insight into how well yours is doing. \u201cEat a portion of beetroot (fresh, cooked or as juice), then note how long it takes before you notice a reddish or pink colour in your stool,\u201d says Rob Hobson<\/a>, nutritionist and bestselling author. \u201cIt takes less than five minutes to perform the test, then you just wait for the results to become apparent.<\/p>\n

\u201cThe test gives a rough indication of gut transit time, which is how quickly food moves through your digestive system<\/a>. As a broad guide, seeing a colour change within 24-48 hours would be considered typical, while a much longer delay may suggest slower transit.<\/p>\n

\u201cSlower transit time can be linked to factors such as lower fibre intake, reduced gut motility and changes in the gut microbiome. Over time, these can influence areas including inflammation, metabolic health and aspects of immune function, all of which are relevant to how well we age.<\/p>\n

\u201cThis is not a clinical test, and the colour change won\u2019t be obvious for everyone, but it can offer a useful snapshot of how your gut is functioning.\u201d<\/p>\n

How to improve it<\/strong>: \u201cFibre intake is one of the key drivers of transit time and intakes in the UK are notoriously low. Increasing intake through foods like vegetables, legumes and nuts can help support a healthier gut environment,\u201d says Hobson. \u201cPistachios are a great option, as they provide fibre<\/a> along with plant compounds such as polyphenols, which are thought to play a role in supporting the gut microbiome.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"The trouble with getting older is that it sneaks up on you. One day everything feels as it…\n","protected":false},"author":2,"featured_media":946925,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[973,1630,105,17978,218,28805,28305,16,15],"class_list":{"0":"post-946924","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ageing","9":"tag-fitness","10":"tag-health","11":"tag-iweekend","12":"tag-mental-health","13":"tag-old-age","14":"tag-physical-exercise","15":"tag-uk","16":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116541128051513772","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/946924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=946924"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/946924\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/946925"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=946924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=946924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=946924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}