HOW TO TAKE THE QUIZ:

These simple home tests are straight from the clinician's toolkit - used by physios and movement pros to check your strength, mobility, flexibility and overall movement mojo.

And now? You get to run them on yourself.
No white coat needed.

They’re quick, practical, and give you a crystal-clear picture of how your body’s ageing - especially in your 40s, 50s, and beyond.

➡️ Take your time.
➡️ Move safely.
➡️ And if you’re managing a medical condition, always check in with your doctor first.

Let’s see what your body’s been trying to tell you. Ready?

1. UPPER BODY STRENGTH:

Count how many push-ups you can manage consecutively (with no long pauses) before you have to rest. For women, do a knee push up and for men, a full push up.
According to The American College of Sports Medicine, 19 to 30 push-ups for women and 21 to 36 for men aged 20 to 40 and 10 to 21 for men and women in their 50s and 60s are ideal scores.

1. LOWER BODY STRENGTH:

2. CARDIO:

The six-minute walk test (or 6MWT) is an established measurement of aerobic capacity developed by the American Thoracic Society. It also shows endurance capacity and cardiovascular and lung health.

3. MOBILITY:

Mobility is one of the strongest predictors of longevity because it shows you how strong your joints and connective tissue are (ligaments and tendons). 

Try to get down to the floor and back up without using your hands.

4. LOWER BODY FLEXIBILITY:

This simple flexibility test gives you a clear idea about how flexible your lower body is, specifically your calves and hamstrings (the muscles at the back of your thigh). You should be able to touch your toes comfortably.

4. UPPER BODY FLEXIBILITY:

This simple test gives a clear indication of your upper-body, chest and spinal mobility, as well as postural issues. Interestingly, research suggests men lose mobility in this area more quickly than women do.

5. BALANCE:

Try standing barefoot with your eyes open and raising one foot off the floor by bending at the knee. Time how long you can maintain that position.

While our sense of balance diminishes in later life, studies at Manchester Metropolitan University have shown even elite athletes have poor balance skills unless they incorporate specific exercises into their routine.

Aim to complete 60 seconds on each leg – research shows balancing for that long three times daily can improve hip-bone density. Once you can do 20 seconds on each leg, try it with your eyes closed.

6. AGILITY:

Increasing your agility can greatly reduce your risk of injury – both short- and long-term. 

Having good agility will improve your body’s alignment and core strength, which ultimately helps prevent serious injuries.

How many people do you know who have suffered an injury from doing a relatively mundane action like stepping off a sidewalk? They may attribute the injury to clumsiness.

7. PLYOMETRICS:

We loose the ability to jump as we get older. Often it is because we don't trust our body. But plyometrics are a great indication of your power, muscle and bone strength, speed, balance, neuromuscular control, joint stability (hello ankles), endurance and cardio fitness.

Please be very careful when you are performing this test and choose a low box to start with. Also make sure you are landing in the middle of the step so your foot doesn't slip backwards.