TMHS 875: 3 Fitness Tests to Ensure Your Longevity
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Mar 5, 2025
Discover three fitness tests that can help you measure and enhance your longevity. Learn how your walking speed impacts your lifespan and why gait is crucial for health. Explore the benefits of barefoot living and the surprising advantages of walking backwards. Delve into the significance of balance, especially for older adults, with practical exercises to improve strength and mobility. This insightful discussion equips you with science-backed strategies to ensure a healthy and vibrant life as you age.
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insights INSIGHT
Gait Speed and Longevity
Walking speed, or gait speed, is a strong predictor of life expectancy.
This simple metric rivals complex health assessments in accuracy.
volunteer_activism ADVICE
Gait Speed Test
Conduct the gait speed test by walking six meters at a brisk pace.
Calculate your speed by dividing 6 by your time, aiming for 2 meters per second or more.
question_answer ANECDOTE
Airport Walking Speed
Shawn Stevenson's wife teases him about his fast walking pace, especially in airports.
This illustrates his natural brisk walking speed, exceeding a typical stroll.
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Longevity isn’t just about living a longer duration – it’s about ensuring that you are healthy, mobile, and functional into your later years. And if you want to be healthy and vibrant when you’re older, you’ve got to train for that goal now. Today, you’re going to learn about important markers of longevity that you can measure for yourself. On today’s show, we’re going to go through three fitness and mobility tests you can do to measure your overall health. These three fitness tests are backed by research, easy to conduct at home, and most importantly, can be improved upon if you’re not satisfied with your results. You’re going to learn the science behind why your balance, walking speed, and your ability to get up and down from the floor can tell you a lot about your health. I’m also going to be sharing actionable steps you can use to get stronger, improve your mobility, and increase your chances of a long and healthy life. Enjoy!
In this episode you’ll discover:
What the gait speed test is and how to do it.
What your gait can tell you about your lifespan.
The connection between gait speed and muscle function.
How to improve your gait.
Why walking is considered a wonder drug.
The link between steps per day and testosterone levels.
What the minimum effective dose of walking is.
Why spending time barefoot is good for your health.
The health benefits of walking backwards.
How to do the single-leg balance test.
Why falls can be so dangerous for the elderly.
How to improve your balance.
Why big toe strength is actually an indicator of longevity.
What the sit-and-rise test is.
How to improve your mobility.
The benefits of sitting on the floor.
Items mentioned in this episode include:
Peluva.com/model - Get 15% off barefoot shoes with the code MODEL
Themodelhealthshow.com/longevitytest - Get videos of the longevity tests, charts to see where your performance is at, longevity resources, and more!
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This episode of The Model Health Show is brought to you by Peluva. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.
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