5 quick tests to see if you can live past 90; “Most fail at number 3,” says fitness coach

Walking speed test: A pace over 1 m/s (2.2 mph) predicts longer life. A stride of over 2.7 mph shows mortality risk drops dramatically (Image: Pexels)

Given hectic schedules and social commitments, people barely find the time to hit the gym or do cardio exercises. For those who manage to make space, the goal should ideally be to get stronger by the day and not just get through the routine.

Fitness coach Dan Go took to his Instagram account and shared five hidden signs to help you figure out how long you might live. For those who live well over 90, these parameters are a cakewalk.

Take a look and test yourself

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A post shared by Dan Go | Fitness Coach (@coachdango)

Walking speed

A simple way to test yourself — check how fast you can walk within a given time frame. “This is a sign of cardiovascular function. A pace over 1 m/s (2.2 mph) predicts longer life. A stride of over 2.7 mph shows mortality risk drops dramatically. Fast walkers age more slowly,” he said.

Resting heart rate

For Dan, a low Resting Heart Rate means your heart is efficient and your stress response is balanced. Under 70 beats per minute (bpm) is solid. Under 60 bpm is elite longevity territory. If you’re above 80-90 bpm at rest, it’s a sign that you need to build your aerobic engine.

Sit-and-rise test

Dan said 87 percent of people fail this test as they think it is too simple to matter. According to him, “Sitting on the floor and standing back up without using your hands is a display of strength, balance, mobility, coordination, and independence as you age. By age 85, roughly 2/3’s of all injury-related deaths are due to falls. Only 1 in 8 adults can do this."

Bar hangs (Grip strength)

This has nothing to do with food or exercise. “Grip strength is so predictive of longevity that researchers call it “the sixth vital sign.” A 60-second dead hang signals a thriving musculoskeletal system. At 90 seconds, you’re well above average. A grip correlates with accelerated ageing,” he said.

One-mile run time

He said, “If you can run a mile under 10 minutes at any age, your cardiovascular system is in good shape. Under 8 minutes puts you in longevity-athlete status. Faster mile times strongly predict lower long-term mortality. It’s a snapshot of your fitness level.”

Dan concluded that your body responses are an indicator to assess how well you’re again. These markers act as signals even before you require blood tests or scans. And there’s always a scope to get better at it by putting in the right efforts in the right direction.