If you can do these 4 everyday things in your 50s, you’re in great physical shape
We hate to say it, but for the majority of us as soon as we turn 50 we’re well over halfway through our lives. The Office for National Statistics (ONS) states that the average life expectancy for males is 78.8 years. For females, it’s a little higher at 82.8 years. While this does sound scary — especially if you’re 50+ — there are things that you can do to improve your health and, ultimately, your longevity (Picture: Getty Images)
‘When we think about healthy ageing, there are a handful of everyday movements that tell us more about our future health than we might imagine,’ longevity expert Leslie Kenny of the Oxford Longevity Project tells Metro. ‘In your 50s, being able to do them with ease is a strong sign that you’re ageing well, not just in years but in vitality.’ Do you fit into this age group and want to see how you measure up? According to Kenny, if you can do these four things without an issue, you’re in great physical shape for your age (Picture: Getty Images)
1. Balance
‘If you can stand on one leg for around 30 seconds without wobbling, it shows that your muscles and nervous system are working in harmony,’ explains Kenny. The second test is the strength in your legs. According to the expert, it’s measured by how easily you can rise from a chair without using your arms. This simple test is closely tied to independence as we age (Picture: Getty Images)
2. Walking speed
Another hidden clue is your walking speed, Kenny says. Apparently, people who naturally walk at a brisk pace of just over a metre per second tend to live longer, healthier lives. In fact, she says that some scientists call walking speed the ‘sixth vital sign.’ The National Library of Medicine describes it as a ‘valid, reliable, sensitive measure appropriate for assessing and monitoring functional status and overall health in a wide range of populations.’ So, get timing yourself when you’re walking. If your speed matches up, great. If you’re a little slow, get out walking more to improve it (Picture: Getty Images)
3. Grip strength
‘Grip strength is another one to watch,’ warns Kenny. Something as ordinary as opening a jar or carrying shopping bags actually reflects overall body strength and has been linked to longevity. A 2019 study called it an ‘indispensable biomarker for older adults,’ and revealed that the ‘routine use of grip strength’ is recommended as a stand-alone measurement for identifying older adults at risk of poor health status (Picture: Getty Images)
4. Flexibility and coordination
Kenny says that maintaining good flexibility and coordination is important, too. A good example to check this is the sit-to-rise test: can you sit cross-legged on the floor and then get back up without using your hands or knees? The expert states that this move combines balance, strength and mobility, and if you can do it in your 50s, you’re fit for your age. ‘Finally, cardiovascular fitness shows up in your ability to keep stepping up and down on a low platform for a few minutes without getting overly breathless. That’s your heart, lungs and stamina talking,’ Kenny concludes (Picture: Getty Images)
Are you in your prime?
If you can do all of these things — balance on one leg, stand easily from a chair, walk at a brisk pace, maintain a strong grip, get up from the floor smoothly, and step continuously for a few minutes — you’re in very good shape for your 50s, assures Kenny. ‘These simple movements are more than party tricks. They’re windows into your healthspan and your chances of staying active and independent well into later life,’ she says (Picture: Getty Images)
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