What if a few simple movements could offer a glimpse into how well you’re aging? It turns out standing on one leg or getting up from a chair and walking a few feet may tell you more than you’d expect
We already know that regular physical activity is one of the foundations of healthy aging. But fitness is about more than your exercise frequency or how many miles you walk. Your ability to balance, move quickly, get up from a chair, and keep your body in motion may also offer important clues about your physical health as you age
A new study published inJAMA Network Openadds to that evidence, finding that several measures of physical fitness were associated with lower risk of death in older adults
As a dietitian and personal trainer, I find this particularly interesting. I’ve also worked in a hospital, where I saw firsthand just how devastating a bad fall can be. It can lead to a fracture, hospitalization, loss of mobility and, in some cases, a major loss of independence
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But the encouraging part is that physical fitness isn’t a fixed trait, and it’s never too late to start working on it
What the study found
Researchers looked at 13,423 adults ages 65 and older in Taiwan who completed standardized fitness assessments between 2015 and 2016. They then linked those results to health records and followed participants for a median of seven years
The researchers assessed fitness across four areas: cardiorespiratory fitness, muscular strength, flexibility, and balance and agility. Overall, higher levels of objectively measured fitness were associated with progressively lower all-cause mortality. The strongest associations were seen with balance and agility, followed by lower-body strength and cardiorespiratory fitness
Compared with people in the lowest-performing group, those in the highest-performing group had:
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59% lower mortality risk on the 8-foot up-and-go test
50% lower mortality risk on the 1-leg stance
45% lower mortality risk on the 30-second chair stand
42% lower mortality risk on the 2-minute step test
The researchers also created a composite fitness score incorporating all seven assessments. The highest-performing group had a 61% lower risk of death compared with the lowest-performing group
It’s important to note this was an observational study, and fitness was only measured at one point in time. But the findings offer an interesting way to think about healthy aging not simply in terms of how muchexercise you do, but whatyour body is actually capable of doing
The fitness tests that stood out
Two of the tests in the study are especially interesting because they’re simple movements you can easily picture yourself doing: getting up and walking a short distance, and standing on one leg. Here’s what each test involves, what it measures, and why these everyday abilities matter as we age
The 8-Foot Up-and-Go
How to do it: Start seated in a sturdy chair. When ready, stand up, walk eight feet, turn around, walk back and sit down. The study measured how quickly participants could complete the movement
What it shows: This isn’t just about walking speed. It challenges balance, agility, coordination, lower-body strength, and functional mobility(the ability to get up, move, turn and sit down with control). Those are skills we use all day without really thinking about them
The 1-Leg Stance
How to do it: Stand near a sturdy surface for support if needed. Lift one foot off the floor and see how long you can maintain your balance. In the study, participants had up to 30 seconds and two attempts
What it shows: The test gives you a simple look at balance and neuromuscular control,your ability to keep your body stable while standing on one leg. Balance becomes particularly important as we age
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However, these aren’t the only pieces of the puzzle. Lower-body strength and cardiorespiratory fitness matter, too. The chair-stand and two-minute step tests in the study speak to those abilities, and they reinforce that healthy aging isn’t about being good at one thing but rather keeping your body strong, agile, and capable
What these findings mean for you
The takeaway isn’t to choose balance over strength or cardio. These abilities work together. You want enough cardiovascular fitness to sustain activity, enough strength to move and support your body, and enough balance and agility to stay steady and react when your environment changes. Regular cardio still matters, but so does resistance training, balance work, and maintaining mobility
The good news is you don’t have to wait until you’re older to start, or assume it’s too late if you haven’t focused on fitness before. It’s never too late to improve your physical fitness. The goal isn’t to just pass a longevity test; it’s to keep building the strength, stability, endurance, and confidence you need to stay active and independent for as long as possible
Why trust Good Housekeeping?
Stefani Sassos, M.S., R.D.N., NASM-CPT is the director of the Good Housekeeping Institute Nutrition & Fitness Lab, where she oversees nutrition and fitness content, product testing and evaluation. A registered dietitian and personal trainer, she provides evidence-based guidance on nutrition, exercise and healthy living
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