Key Takeaways
- Simple at-home movement checks can help evaluate core power, balance, and upper-body strength as you age.
- Research suggests that functional abilities, such as standing from a chair without assistance and balancing on one leg, are connected to long-term health outcomes in older adults.
- Fitness expert Ramona Braganza highlights walking, gradual strength training, monitoring sugar intake, and consistent movement as key habits for healthy aging.
What the Source Says
Celebrity trainer Ramona Braganza outlines three straightforward physical exercises to evaluate functional strength and balance without requiring specialized clinical equipment.
The first test is a 30-second chair stand, which measures leg and core power, mobility, and body control by repeatedly sitting down and standing up without using your hands. For women over 60, Braganza identifies 15 or more complete repetitions as a solid target. The source cites a 2026 study following 2,747 older adults over 15 years, which suggests that poorer performance on chair-stand movements was linked to a 36% increased risk of all-cause mortality.
The second movement tests balance by timing how long a person can stand upright on one leg. Braganza considers reaching 30 seconds or longer an excellent result. Good balance helps with everyday tasks like climbing stairs and navigating uneven surfaces. The source notes a study published in the British Journal of Sports Medicine, which found that adults aged 51 to 75 who were unable to balance on one leg for 10 seconds faced an 84% higher risk of death from any cause during the follow-up period.
The third assessment is a dead hang, where an individual holds onto a pull-up bar for as long as possible. Aiming for 30 to 60 seconds serves as a strong benchmark for grip and upper-body strength. Research cited in the source suggests that lower handgrip strength is associated with a higher risk of premature death.
Practical Notes
Braganza's approach to long-term wellness centers on simple, repeatable choices. Her suggested recommendations involve taking regular walks, lifting weights progressively, staying mindful of sugar consumption, and adapting workouts to suit your changing body over time.
If you are looking for specific clinical diagnostic guidelines or medical protocols beyond these general physical checks, that detail is not specified in the source; please check the official notice.
Before attempting new physical exercises or testing your physical limits, you should always consult with your doctor.
Source: healthy aging exercise older adults - BingNews · Published October 31, 2026 · Photo by Vitaly Gariev on Unsplash
This article is for general information only and is not medical advice. Talk to your doctor before making health decisions.
