Healthy ageing is influenced by various factors, some, like genetics, are beyond your control, but many are within our reach. Regular exercise, a balanced diet, routine medical check-ups, and caring for mental wellbeing all play a vital role. Research supported by the National Institute on Ageing (NIA) and other organisations has identified practical steps you can take to help manage your health, stay independent for longer, and maintain a good quality of life as you grow older.
Staying physically active is especially important. Regular movement, even through everyday activities like walking the dog or gardening, can help improve your health. As per a NIA study, people over 40 who walk at least 8,000 steps a day have been shown to have a much lower risk of early death. Small lifestyle changes can have a big impact on how well you age.
Dr Surrinder Kumar, General Physician, SAAOL Heart Centre, New Delhi, shares 5 simple tests to prove you're ageing well:
Also read | Anti-ageing: Top 10 foods to reverse ageing, reduce wrinkles, increase skin firmness, and more
| Sit-to-stand test | |
| Test | Sit in a chair and stand up without using your hands. Try to do this 5 times in under 15 seconds |
| Aim for | Complete 5 stands in under 15 seconds |
| What it shows | Strong leg muscles and good balance |
| One-leg stand, the balance test | |
| Test | Stand on one leg for at least 10 seconds without holding onto anything |
| Aim for | Hold for at least 10 seconds on each leg |
| What it shows | Good balance and lower risk of falls |
| Walking speed test | |
| Test | Walk 4 metres (around 13 feet) at your normal pace and time it. Under 6 seconds is a healthy sign |
| Aim for | Walk 4 metres in under 6 seconds |
| What it shows | Cardiovascular health, strength, and longevity |
| Grip strength test | |
| Test | Squeeze a stress ball or hand gripper as hard as you can. A firm grip suggests strength |
| Aim for | 30 kg (men) or 20 kg (women) or higher |
| What it shows | Muscle strength and overall vitality |
| Memory recall test | |
| Test | Try to remember and repeat a list of 3–5 everyday items (like “apple, keys, pen”) after a few minutes |
| Aim for | Recall at least 3 out of 5 items after a few minutes |
| What it shows | Cognitive health and memory function |
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
