4 Fitness Tests for Longevity: What They Reveal About Your Health and How Physical Therapy Can Help

In a recent episode of The Model Health Show, host Shawn Stevenson breaks down three simple science- backed fitness tests that can help predict longevity and provide insights into overall physical wellness. The tests include gait speed, single-leg balance, and the sit-and-rise test. These practical assessments, along with daily step goals, and even walking backwards, offer a holistic look at how well your body is aging—and how you can take control of that process. They have been found to be just as accurate and predictive than standard blood panel and testing. When combined with other key indicators like grip strength and daily walking habits, they form a strong foundation for long-term health and wellness.

1. Gait Speed: The Lifespan Predictor

Walking speed is a surprisingly accurate indicator of longevity. Studies have shown that a gait speed of 2 meters per second (m/s) is a fantastic goal for the gait speed test. He explains that achieving a walking speed of 2 m/s or faster during a 6-meter gait assessment is a strong indicator of exceptional physical health and longevity. This is because gait speed reflects the health of multiple body systems, including muscular, cardiovascular, and nervous systems.

Aiming for 7,000–8,000 steps per day (or 6,000–8,000 for older adults) can help maintain a healthy gait and reduce risk for chronic diseases. Walking 30 minutes a day reduces the risk of heart disease by 35% and diabetes by 45%. For people managing blood sugar, walking after meals can be particularly effective. It helps shuttle glucose into muscles, improving insulin sensitivity and reducing the risk of type 2 diabetes.

Backward Walking: A Game-Changer for Balance and Coordination

However, it is not just about moving forward—backward walking is also important. It activates underused muscle groups, improves joint stability, and enhances balance, all while burning more calories. It activates the posterior chain, strengthens the quads, and enhances neuromuscular coordination — all of which contribute to better gait mechanics and fall prevention. Therapists often use this movement in rehabilitation to re-train walking patterns and joint support.

2. Single-Leg Balance: Fall Prevention Starts Here

Balance is essential for independence and injury prevention, especially in aging populations. The single-leg balance test—standing on one leg for 10 seconds or more—can reveal potential neuromuscular deficits and risk for falls. Improving balance through targeted exercises like yoga, tai chi, or physical therapy can significantly improve quality of life and reduce fall-related injuries. The test should be performed with eyes open and hands on the hips. Instruct the patient to stand on one leg unassisted. Begin timing when the patient’s foot leaves the ground. Stop the time the patient’s foot touches the ground and/or when their hands leave the hips. Practicing balance exercises can reduce the risk of falls and associated injuries, contributing to a longer, healthier life.

3. Sit-and-Rise Test: Functional Strength in Action

The sit-and-rise test assesses your ability to lower yourself to the ground and return to standing without support. The maximum possible score on the SRT is 10 points: a possible total of 5 points for sitting down, and 5 points for rising from the floor to a standing position. Use of a hand, forearm, knee, or the side of the leg to press up from the ground—or bracing a hand on the knee—each result in a deduction of one point. The minimum possible score is 0 points. An additional 0.5 points is deducted if the evaluator perceives an unsteady execution or partial loss of balance. If the subject loses points on the first few attempts, the evaluator provides advice to help them improve their score on subsequent tries. The best scores for sitting and rising are used to determine the final score.

This test measures flexibility, core strength, and joint mobility. A higher score correlates with lower mortality risk. If you struggle with this test, it’s often a signal to focus on mobility and strength training—areas where physical therapy can offer structured, progressive improvement.

4. Grip Strength: The Underestimated Longevity Marker

When listening to the podcast, we felt an important longevity maker/test was missed. Grip strength might seem trivial, but it’s one of the most powerful predictors of overall health and mortality. Research shows that lower grip strength is associated with an increased risk of cardiovascular disease, disability, and even death. It’s a proxy for total body strength and vitality.

Below are the lower thresholds for men and women that may be a red flag for overall health:

• Men:
Below 26 kg (~57 lbs) is associated with increased risk of disability, frailty, and mortality.
• Women:
Below 16 kg (~35 lbs) is considered low and linked with higher risk of chronic disease, loss of independence, and early death.

These thresholds are commonly used in physical therapy and geriatrics to help diagnose sarcopenia (age-related muscle loss) and assess frailty syndrome, which is strongly associated with reduced quality of life and increased healthcare needs in older adults. You can improve grip strength with exercises like dead hangs, farmer’s carries, and resistance training—all common in physical therapy and strength programs.

Physical Therapy: The Bridge Between Testing and Transformation

What ties these fitness markers together is that they’re all central components of physical therapy assessments. Therapists routinely assess gait, balance, functional movement, and strength to create personalized treatment plans. Whether you’re rehabbing from an injury or surgery, helping to reduce pain, or proactively improving mobility and strength, physical therapy offers a science-backed roadmap to longevity.

By integrating these tests into your routine and working with movement professionals, you’re not just adding years to your life—you’re adding quality to those years. Movement is medicine, and your longevity starts with how you move today.

By: Steve Barnett, Physical Therapist, PT, MBA, CMTPT and Matt Melotte, Physical Therapist, PT, DPT, CMTPT

The founder of Orthopedic & Spine Therapy, Steve had a vision for physical therapy healthcare which included extensively training PT’s in the practice of manual therapy and empowering them by creating the best educational opportunities possible. Through passion and dedication, OST is well-known as a one-stop-shop for musculoskeletal care; convenience, and top level care with optimal outcomes.

“Healthcare is about people and helping to facilitate their recovery. My goal is to create an environment where employees are given every educational opportunity necessary to provide exceptional healthcare, and for our patients to be the beneficiaries.”

Click here to learn more about Steve.

By: Matt Melotte, Physical Therapist, PT, DPT, CMTPT

Matt Melotte works at Orthopedic & Spine Therapy’s De Pere location and as resided at Orthopedic & Spine Therapy for over 10-years with a strong passion for patient-centered care. He earned his Doctorate of Physical Therapy from Carroll University in 2013 and is an assistant instructor for dry needling through Myopain Seminars. With a deep interest in the human body’s remarkable ability to heal when given the right environment and conditions, Matt has found a perfect fit at OST, where the emphasis on continuing education and patient-first care aligns with his professional values.

Matt specializes in treating a wide range of musculoskeletal conditions, with a large focus on chronic pain, sports/recreational injuries, and spinal disorders. Matt enjoys spending time with his friends and family, especially his wife and two children. He is an avid outdoorsman including spending time at the family cabin, kayaking, biking, and playing soccer as well as continuing to improve his own health and fitness.

Click here to learn more about Matt.

Resources

American Medical Association. (2011). Gait speed and survival in older adults. JAMA, 305(1), 50–58.
https://doi.org/10.1001/jama.2010.1923

GoodRx Health. (2023). 5 Benefits of walking backward. Retrieved from
https://www.goodrx.com/well-being/movement-exercise/benefits-of-walking-backwards

Howdy Health. (n.d.). Walking: How many steps a day?. Texas A&M AgriLife Extension Service.
Retrieved from https://howdyhealth.tamu.edu/walking-how-many-steps-a-day/

Stevenson, S. (Host). (2024, March 11). 3 fitness tests to ensure your longevity – Episode 875 [Audio podcast episode].
In The Model Health Show. https://themodelhealthshow.com/3-fitness-tests-to-ensure-your-longevity/

Wang, Y. C., Bohannon, R. W., Kapellusch, J., & Garg, A. (2018). Grip strength: A biomarker of health and function.
Journal of Geriatric Physical Therapy, 41(3), 149–153. https://doi.org/10.1519/JPT.0000000000000166