Longevity News Blog

Link to downloadable PDF instructions How to test Follow the video for instructions Do each test Fill in your scores and ‘bioage/ranking’ on this chart.   1. Continuous Push-Ups Objective: Measure upper body strength and muscular endurance.Evidence: Associated with lower risk of cardiovascular disease.¹Target: Be ‘good’ or above for your age and gender Instructions:a) Lie face down on the floor with hands placed slightly wider than shoulder-width apart, elbows fully extended.b) Lower your body until the chest touches the floor, keeping the body in a straight line from head to heels. Keep an eye out for rounded backs (hips in the air).c) Push back up to the starting position. This counts as one push-up.d) Perform as many push-ups as you can without rest (considered to be holding at the top for more than 3 seconds), maintaining proper form.e) Record the number of push-ups completed. Equipment needed: noneMeasurement: Count (no units), greater number is better   2. Mobility Test: Sit Rise Test Objective: Assess flexibility, strength, and balance.Evidence: Predictor of all-cause mortality.² Instructions:a) From a standing position, sit down on the floor with legs crossed, without using hands, knees, forearms, or side of the legs for support.b) Rise back to a standing position without using any support (this is the goal).c) If support is needed, the scoring is as follows:i) Deduct 1 point for each hand, knee, or forearm used going down and upii) Deduct 0.5 points for unsteady executiond) The maximum score is 10. A score of 8 or more is considered ideal. Clarification notes: non-slippery flat surface, barefoot. It’s also a skill, so it’s ok to redo this a few times.Equipment needed: noneMeasurement: Count (no units), 10 is a perfect score, greater number is betterTarget: You want to get as high a score as you can - if you’re younger than 45, less than 8 puts you in the bottom 25% of the population.   3. Sit and Reach (YMCA) Objective: Measure flexibility of the lower back and hamstrings.Evidence: Flexibility plays a key role in health related fitness: injury prevention, risk of falling, postural deviationsTarget: You want to get as high a score as possible – aiming for at least ‘above average’ according to this chart (point to side of screen). Instructions:a) Sit on the floor with legs extended straight out in front of you. Using a tape, measure around a 10–12 inches of distance between your feet, with the tape being beneath your extended heel. Mark with tape.b) This is easier to do with no shoes on.c) Then use the tape measure at the 15” mark between the ~5–6 inch mark of the first tape marking (think like you’re making a “T” or a “+” with both tape measures) – the zero should be closest to the person. Heels should be resting on the masking tape.d) Instruct them to place one hand on top of the other, palms facing down, and reach forward as far as possible along the measuring line.e) Ensure you hold the stretch for 1–2 seconds.f) Measure the distance reached by the fingertips.g) Repeat twice and record the best distance. Equipment needed: yard stick, tape with sharpie to mark feet location on floorMeasurement: Distance (inches / in), larger number is better     4. One-Leg Stand / Balance Test Objective: Measure balance and lower body strength.Evidence: Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals (aged 41 and above). Inability to perform a 5-second OLS is a predictor of injurious falls. To perform a 10-second OLS test is associated with a lower all-cause mortality risk.Target: varies by age and gender Instructions:a) Stand with eyes shut and on one leg with the other leg bent at the knee and lifted off the ground and free floating.b) Hold this position as long as possible without touching the raised leg to the ground, using external support, or touching your other leg.c) Record the time you can hold the position in seconds.d) Perform the test on both legs and record the times. Clarification notes: do this barefoot, keep elbows extended, the arms naturally placed close to your body. This particular study allowed for 3 attemptsEquipment needed: timerMeasurement: Time (seconds), longer time is better   5. Reaction Time Test Objective: Measure quickness of response to a stimulus.Evidence: Reaction times become slower with age, increase with task complexity, and are more pronounced in women than in men. One study found that slower and more variable reaction times were linked to an increased risk of all-cause and cardiovascular disease mortality. Instructions:a) Download the App “Reaction Time & Reflex Test.” Click on the Game “Lights Out”b) Start a new test.c) Place your thumb or finger on the screen to start the countdown. All 5 lights will illuminate. As soon as the lights turn out pull your finger or thumb off the screen.d) Repeat 5 times and take the best score of the 5 tests. This will be the lowest number. Equipment needed: Free app downloaded and installedMeasurement: Time (seconds / sec), smaller time is betterGoal: achieve a faster-than-average reaction time for your age/gender.   6. Waist-to-Height Ratio Disclaimer: Not indicative of ‘biological age’, it’s more a general indicator of visceral fat + general body composition. This will affect your longevity.Objective: Measures your height and your waist, then gives a ratio. Lets you assess body fat distribution, metabolic health and risk.Evidence: Waist-to-height ratio is more predictive of years of life lost than BMI, as it is a proxy for measuring central (visceral) adipose tissue, which is more strongly associated with health risks than total body fat.Target: A ratio of less than 0.5 (or in the green area) is considered healthy. Instructions:a) With shoes off, use a tape measure or marking on a wall to measure your height in centimeters (cm).b) Measure your waist circumference at the narrowest point between the ribs and the hips in centimetres, pulling up your top.c) Clarification notes: do not “suck in” your stomach. You should be in a relaxed state during this measurement.d) Calculate the ratio: Waist Circumference (cm) / Height (cm). Equipment needed: measuring tape, calculatorMeasurement: Ratio (no units), smaller is better   7. [BONUS]. Grip Strength Objective: Assess hand and forearm strength.Evidence: Strongly linked to lower mortality and cardiovascular disease.³ Instructions:a) Use a grip strength dynamometer – costs about $20 on Amazon.b) Stand upright and hold the dynamometer at your side.c) Squeeze the dynamometer as hard as you can.d) Record the highest reading in lb after 3 attempts in each handi) The graph we have included is in pounds, not kg Equipment needed: dynamometerMeasurement: Force (pounds / lb), larger number is betterTarget: Aim for a ‘strong’ grip strength for your age            

Daily exercise is one of the most powerful things you can do for health and longevity. Exercise is a power-law of health. A few important tips + Avoid injury. Injuries can create serious limitations, create body imbalances and cause long term complications. It’s worth being cautious even if it means not doing certain things. + Create an exercise habit. Do it everyday, no matter what (unless you’re injured, have a limiting medical condition, or under doctor's orders). You don’t even think about it. It just happens out of habit. Do not give yourself the option to decide. + Work on strength training, cardio, balance and flexibility. + Move throughout the day - after each meal, be active for 5-10 minutes. Every 30 minutes, get up from your desk and move around a bit.+ Don’t get caught up and paralyzed in all the nuances and rabbit holes of exercise. Being active, in whatever ways you can - it pays big for your health.   Day 1 (strength training + cardiovascular health and endurance) Activity: full-body resistance trainingDuration: 45-60 minutesSpecifics: General warmup (5 min) (e.g., cycling, walking, etc) Dynamic warmup (5 min) (arm circles, leg swings, high knees, lateral lunges)Strength Training (20 minutes): Squats (weights held at either side or near chest for goblet stance) 3x10-15 Push-ups (standard if possible or on knees/wall) 3x8-12 Single arm dumbbell rows 3x10-12 Functional movement: kettlebell swings and/or farmer’s walks 3x30 seconds Planks 3x20-30 seconds Stability Work (5-10 min): (e.g., single-leg balance, bird dog, single-leg RDL, single leg toe touch, plank with shoulder tap, dead bug)Moderate intensity (25 min): Brisk walking or slow jogging Cycling Swimming Elliptical Intensity: If you’re performing these exercises for the first time, focus on form first, then proceed to add more resistance once familiar (progressive overload)Purpose: Strength training is critical for maintaining muscle mass, bone density, and metabolic health, all of which decline with age but are crucial for longevity (link). Day 2 (high intensity interval training + cardiovascular health and endurance) Activity: High-intensity interval training combined with moderate intensity continuous aerobic exercise (also called steady state, Zone 2 training)Duration: 45-60 minutes Beginner high intensity interval training Work Interval: 20 seconds at all out exertion Rest Interval: 20 seconds (very low intensity or rest), or try 40 seconds if user has little to no background of exercise Series: 8 rounds Modality: Cycle ergometer, track, treadmill, body weight, or resistance exercises Total Time: 4 minutes Moderate intensity Specifics (remainder of time after completing high intensity interval training): Brisk walking or slow jogging Cycling Swimming Elliptical Moderate intensity: Aim to keep HR between 60-70% of max, where you can maintain a conversation but still feel you’re exerting yourselfPurpose: Extremely high intensity to improve anaerobic capacity and aerobic fitness in a short time. Aerobic exercise improves vascular function and myocardial perfusion, reducing the risk of cardiovascular events (link) Day 3 (strength training + flexibility, balance, mobility) Activity: Strength training first followed by low intensity exercise with a focus in flexibility and mobilityDuration: 60 minutesSpecifics: 10 minutes of dynamic stretching (include hip and shoulder mobility exercises: arm circles, wall slides, thread the needle, hip CARs) 30 minutes of strength training. Focus on compound movements targeting areas that are not sore from Day 1 15 minutes of beginner yoga poses focusing on balance and flexibility (cat-cow stretch, cobbler’s pose, tree pose, cobra pose) 5 minutes of static stretching (think cool down) Purpose: Flexibility and mobility help preserve functional movement patterns and reduce the risk of falls and injuries as we age (link). Day 4 (high-intensity interval training): Activity: interval-based cardiovascular workoutDuration: 25-30 minutes, including warm-up and cool-downSpecifics: 5-10 minutes of stability work and dynamic warm-up Perform 8-10 rounds of: 60 seconds of high-intensity effort (over 90% max HR), examples: jumping jacks, high knees, burpees, sprinting, mountain climbers 60 seconds of active recovery (walking or light jogging) Purpose: HIIT has been shown to improve VO2 max, mitochondrial density, and metabolic health, all of which are linked to increased longevity (link to other doc we worked on). Day 5 (strength training) Activity: full-body resistance trainingDuration: 45-60 minutesSpecifics: General warmup (5 min) (e.g., cycling, walking, etc)Dynamic warmup (5 min) (arm circles, leg swings, high knees, lateral lunges)Strength Training Lunges (dumbbells held if you can or bodyweight) 3x10-12 Overhead press (standard if possible or on knees/wall) 3x10-12 Dumbbell chest press 3x10-12 Side plank hold 20-30 seconds each side Functional movement: step-ups 3x10 each leg Stability Work (5-10 min) (e.g., single-leg balance, bird dog, single-leg toe touch) Purpose: To target different muscle groups and continue improving muscle strength and function. Day 6 (high-intensity interval training, Norwegian Protocol) Activity: interval-based cardiovascular workoutDuration: 30-40 minutes, including warm-up and cool-downSpecifics: 5-10 minutes of stability work and dynamic warm-up Perform 4 rounds (can do less rounds or less intensity if little to no background in exercise) on treadmill or indoor bike of: 4 minutes at 85-95% max HR 3 minutes at 60-70% max HR Purpose: This method specifically has produced a drastic increase in VO2 max (22%) in individuals recovering from CVD. For comparison, the group that did aerobic training saw a 17% increase. Day 7 (active recovery) Activity: Light movement and relaxationDuration: 35-50 minutesSpecifics: 20-30 minutes of gentle yoga or stretching (include additional mobility work) 15-20 minutes of mindfulness meditation Purpose: Recovery is essential for muscle repair, mental relaxation, and avoiding overtraining. Proper rest supports longevity and health. Important notes: Progressive overload is key in all types of exercise. Aim to gradually increase the difficulty over time, especially for strength training Rotate different types of HIIT workouts to prevent boredom and target different muscle groups Consider adding a third strength training session if time allows, possibly replacing one of the cardio days or incorporating it into a lower-intensity day. Listen to your body and adjust the intensity or duration as needed.   Exercises based on your fitness level BeginnerCardiovascular endurance (steady state): walking, stationary cycling, swimmingStrength training: 2-4 days a week emphasizing compound movements.Exercises: squats (bodyweight, dumbbell, goblet), push-ups, single arm dumbbell row, lunges, leg press, assisted pull-ups, russian twistsHigh-intensity interval training: Exercises: jumping jacks, marching in place, bodyweight squats, modified push-ups, plank holds, standing toe tapsRatio: 1 to 1 or 1 to 2 (e.g., 30 seconds work, 30-60 seconds rest) Balance and flexibility/mobility: B exercises: tandem stance, single-leg stance (holding onto chair), marching in place, heel liftsF/M exercises: neck rotations, shoulder rolls, standing side bends, seated hamstring stretch, ankle circles   IntermediateCardiovascular endurance (steady state): jogging, rowing machine, elliptical trainerStrength training: 3-5 days a week with more volume per session, targeting specific muscle groups.Exercises (including beginner): barbell bench press, incline dumbbell press, dumbbell shoulder press, barbell squat, romanian deadlift, pull-ups, lat pulldown, seated cable row, bent over row, hanging leg raises, deadlifts, Turkish Get Ups, Hang CleanHigh-intensity interval training: Exercises: mountain climbers, burpees (no push-up), high knees, jump squats, plank jacks, battle ropes, lunges,Ratio: 2 to 1 Balance and flexibility/mobility: B exercises: single-leg stance unassisted, tree pose, heel-to-toe walking, single-leg reachF/M exercises: standing quad reach, lunges with torso rotation, cat-cow stretch, downward dog, standing figure-four stretch   Advanced Cardiovascular endurance (steady state): outdoor running, stair climbing, jacob's ladderStrength training: 5-6 days a week with high volume with specific muscle splits.Exercises (including intermediate and beginner): weighted dips, cable flyers, skull crushers, cable tricep exercises, weighted pull-ups, EZ bar bicep curl, diff. Variations of curls on cable, weighted walking lunges, ham curl, leg extension, calf raises, military press, rear delt flyes, inverted candlestick, bulgarian split squats, Snatch, Single leg squat, Lateral Squat.High-intensity interval training: Exercises: burpees with push-up, box jumps, jumping lunges, squat-press, Push pressRatio: 2 to 1 or tabata style (20 seconds work, 10 seconds rest) Balance and flexibility/mobility: B exercises: single-leg romanian deadlift, stability ball plank, standing elbow-to-knee, pistol squat, overhead squatF/M exercises: pigeon pose, standing split, crow pose, handstand, deep squat hold and arm reach