Jessica Alba’s trainer says these 3 simple tests can reveal how well you’re aging – at 44, I tried them all
Forget expensive longevity tests. Celebrity trainer Ramona Braganza uses three simple exercises to test your strength, balance and mobility, and you can try them at home.
At 44, celebrity trainer Ramona Braganza says simple strength, balance and functional fitness tests can reveal how well you're aging. Braganza, who trains Hollywood stars including Jessica Alba, Halle Berry and Zac Efron, focuses on longevity now. She recommends three easy-to-do tests at home to assess your health.
The first test involves sitting and standing repeatedly for 30 seconds. Women over 60 should be able to complete 15 reps. This simple task engages your leg and core strength, mobility, balance and control, all of which are crucial as you get older. A study of 2,747 older adults showed that poorer chair-stand performance was linked to a 36% higher risk of death from any cause.
The second test is a single-leg balance challenge. Stand on one leg and see how long you can maintain balance. 30 seconds or more is considered excellent. Balance becomes increasingly important as you age, especially for navigating stairs, uneven ground and everyday movements. A study found that adults aged 51 to 75 who couldn't balance on one leg for 10 seconds had an 84% higher risk of all-cause mortality during follow-up.
The final test is a dead hang from a pull-up bar. Aim to hang for 30-60 seconds. Grip and upper-body strength are tested here. Grip strength has been linked to a higher risk of premature death, making it a useful indicator of your health as you age. Lower handgrip strength has been associated with increased risk of premature death.
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