3 Longevity Tests You Should Know About

Published on May 13th, 2025

When 77-year-old Jeannie Rice ran a 1:41 half-marathon in April, fitness experts took notice.
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Test results showed she’s as fit as a typical 25-year-old, and she’s been running only since her 30s.
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This shows what’s possible with consistent effort, smart training – and knowing some key predictors of health and longevity, even if you never even want to think about running a marathon.
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Three of the most powerful indicators of longevity and health span are VO₂ max. grip strength, balance, and VO₂ max. These simple tests provide a snapshot of how well your body is aging, and this information can help you improve.
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​1. VO₂ Max (Maximal Oxygen Uptake)​
Have you heard about VO₂ Max yet?
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It’s trendy in athletics and media, but it’s not just for elite athletes.
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VO₂ Max tells us how efficiently your body uses oxygen — and it’s one of the strongest predictors of longevity.
The higher your score, the longer and healthier you’re likely to live.
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It shows how efficiently your body uses oxygen during exercise. Dr. Peter Attia (author of “Outlive: The Science & Art of Longevity”) and others in the longevity field emphasize that improving your VO₂ max can cut your risk of death by more than 50%. That’s a bigger impact than quitting smoking or lowering blood pressure.
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You can get tested at a physical therapist’s office or other medical/research facility. Talk to your doctor for more information. It involves a treadmill or cycle test with oxygen analysis, although there are some DIY versions and some smartwatches give decent estimates.
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You can improve with consistent cardio training. Even moderate improvements can add years to your life.
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​2. Grip Strength​
Grip strength is about more than opening jars. It’s a proven predictor of health outcomes, including cardiovascular disease, disability, and even mortality. Weaker grip strength is associated with a higher risk of early death, according to research in The Lancet.
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To test, use a handheld dynamometer that some gyms and clinics have. Men should be greater than 28 kg and women, 18k.
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What helps? Forearm exercises like farmer’s carriers, dead hangs, and dumbbell holds. Grip strength tends to improve quickly with focused effort. Talk to us for more information.
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​3. Balance​
Balance is linked to overall vitality, not just falls. The “sitting-rising test” measures how easily you can sit down on the floor and stand back up without using your hands or knees. A score below 8 (out of 10) has been linked to a higher risk of early death, according to The European Journal of Preventive Cardiology.
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Try the sitting-rising test, or simply time how long you can stand on one foot. Less than 10 seconds might be cause for attention.
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You can work on your balance with single-leg exercises, tai chi, and core stability training.
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These tests assess your heart-lung fitness and aerobic endurance; strength and vitality; and stability and nervous system function.
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And what gets measured can get better! Come see us to learn more about how your fitness can improve and extend your healthspan.