Bhagyashree shares fitness checks that reveal your ‘real age’; says, ‘90% of people fail’

Actress and nutritionist Bhagyashree highlighted the importance of functional fitness in assessing real age rather than just chronological age. In a recent Instagram post, she demonstrated several exercises aimed at testing balance, flexibility, shoulder mobility, posture, and breathing mechanics. Bhagyashree noted that 90% of people would fail this test, emphasizing that exercise can be beneficial at any age and that one's real age is reflected in their physical fitness.

The tests included balancing on one leg for ten seconds, touching one's toes comfortably, performing the Apley scratch test to assess shoulder mobility, and monitoring breathing patterns. Bhagyashree explained that placing one hand on the chest and the other on the stomach during breathing allows the stomach to expand, which increases lung capacity and oxygen intake.

Dr Vajalla Shravani, a fitness and Pilates expert, told indianexpress.com that simple fitness assessments can provide valuable insights into a person's functional age, which may differ from their chronological age. Good balance and lower-body mobility are crucial for independence, fall risk, and daily activities. Research shows that these factors are among the strongest predictors of healthy ageing and maintaining physical independence in later years.

As we age, natural declines in muscle mass, joint mobility, connective tissue elasticity, and neuromuscular coordination can make everyday tasks more challenging. Factors like prolonged sitting and reduced physical activity can accelerate this decline. Poor balance increases fall risk, while restricted mobility can contribute to chronic pain and injury.

Inefficient breathing can reduce endurance, increase fatigue, and impact overall performance and stress management.

To improve mobility, balance, flexibility, and breathing after 40, Dr Shravani recommends single-leg stands, tandem walking, and stability exercises for balance. Dynamic stretching, joint mobility drills, yoga, and full-range strength training can enhance mobility. Regular stretching routines and movement-based practices like Pilates and yoga are effective for flexibility.

Diaphragmatic breathing exercises, brisk walking, swimming, and aerobic conditioning can improve breathing capacity. Additionally, maintaining a healthy body weight, staying active throughout the day, prioritizing sleep, and avoiding prolonged periods of sitting are essential lifestyle habits to preserve functional fitness and slow age-related decline.