HOW TO TAKE THE QUIZ:

These quick home tests come straight from the physio’s toolkit; the exact ones used to check your strength, flexibility, mobility, and all-round movement mojo.

Except this time, you’re the one running the show.
No white coat. No clinic. Just you, your body, and a better way to age.

They’re short, simple, and surprisingly eye-opening, especially if you’re in your 40s, 50s or beyond and wondering “Is this just what getting older feels like?”

➡️ Take your time.
➡️ Move safely.
➡️ And if you’ve got a medical condition, check with your doctor first.

Ready to see what your body’s been trying to tell you (quietly, and not-so-quietly)?
Let’s go.

TEST 1 -  UPPER BODY STRENGTH:

Let’s see what you’ve got in the tank.

Do as many consecutive push-ups as you can, no long breaks, no cheating the depth.
Women: do this from your knees.
Men: full push-up position.

Once you hit the point of “nope, can’t do another,” stop and count your reps.

Here’s how your score stacks up:

• In your 20s to 40s: 19–30 (women), 21–36 (men) is solid

• In your 50s and 60s: aim for 10–21, regardless of gender

This isn’t about chasing perfection.
It’s about knowing where you’re at and where to build from.

TEST 1 - LOWER BODY STRENGTH:

TEST 2 - CARDIO:

TEST 3 - MOBILITY (aka the foundation):

Mobility isn’t just about flexibility. It’s about how well your joints, ligaments, and connective tissues actually function under load and it’s one of the strongest predictors of how long you’ll move well (and pain-free) as you age.

Here’s your test:
Can you get down to the floor and back up without using your hands?

Sounds simple. But this single movement checks your balance, ankle mobility, hip stability, core strength, and coordination all at once.

If you need to use your hands or knees to push off?
That’s your body saying: "We’ve got some work to do."

If you can do it smoothly?
Your joints are working well together, that’s real resilience.

Mobility isn’t the warm-up.
It’s the system keeping you out of pain and moving for life.

TEST 4 - HAMSTRING & CALF MOBILITY:

Let’s check how your lower body’s moving.

This one’s simple:
Stand with your feet together and slowly reach for your toes. No bouncing, no straining,  just a clean forward fold.

Can you touch your toes comfortably?
That’s a solid sign your hamstrings and calves are mobile enough to support smooth walking, running, and daily movement without putting extra stress on your lower back.

If you’re tight or tugging?
Your body’s compensating somewhere and that’s usually where knee and hip pain creeps in next.

Tight hamstrings aren’t a moral failing.
They’re just a message: time to give me some TLC.

TEST 4 - UPPER BODY MOBILITY:

Let’s see how well your upper body’s actually moving, not just in theory, but in ways that impact posture, pain, and performance.

This checks your shoulder and chest mobility ... all the stuff that gets sticky if you sit a lot, hunch forward, or struggle with frozen shoulder.

TEST 5 - BALANCE

Stand barefoot, lift one foot off the ground by bending at the knee, and hold.

Eyes open to start.
No wobbling into walls or furniture.

Time how long you can stay steady then switch sides.

→ Goal: 60 seconds per leg
(Research shows hitting that mark three times a day can actually improve hip bone density.)

Once you can hold 20 seconds confidently?
Try it with your eyes closed.

Here’s the kicker:
Even elite athletes have poor balance if they don’t train it directly. It fades faster than strength and shows up when you least want it to (like stepping off curbs or tripping in the dark).

Train your balance, it might just save you a broken hip.

Agility isn’t just for athletes. It’s what keeps you steady, responsive, and injury-free in everyday life.

Why does agility matter?
Because a surprising number of injuries happen doing completely normal things, stepping off a curb, twisting to grab a bag, tripping over nothing.

They call it clumsy or getting older.
But really? It’s a lack of agility and it’s absolutely trainable.

TEST 7 - PLYOMETRICS AKA JUMPING:

Jumping is not just for children.
We lose the ability to jump as we get older, not because we can’t, but because we stop trusting our body.

Plyometrics are one of the best indicators of power, joint stability (hello ankles), muscle and bone strength, neuromuscular control, balance, endurance, and cardio fitness all in one.

Here’s how to test it:
Use a low, stable box or step.
Jump onto it with both feet, landing softly in the middle.

⚠️ Be careful:
→ Start with a low height
→ Make sure your foot lands fully on the box — no slipping
→ If it feels unsafe, skip it for now and build up with mobility + strength work

Jumping may feel small but it tells you a lot.