A recent scientific study has revealed that a person's performance in seven simple physical exercises may be an accurate indicator of their chances of living longer or dying prematurely.
The study was conducted by researchers from Taiwan, and included 13,423 people with an average age of 73, about two-thirds of whom were women. The study aimed to reveal the relationship between physical fitness and the risk of death from any cause over a seven-year period.
The team measured four key areas of physical fitness—flexibility, strength, balance, and agility—using seven practical tests. These included: the number of arm curls that could be performed in 30 seconds; the number of times one could stand and sit down on a chair in half a minute; balancing on one leg for as long as possible; walking 8 feet (or about 2.44 meters) and then returning to a seated position; reaching behind the back with the hands while seated; reaching toes while seated; and a two-minute step count to measure cardiorespiratory fitness.
After compiling the results, the researchers found that the fittest individuals were 61% less likely to die during the seven-year follow-up period compared to the least fit. Those who were quicker to rise from a chair and walk eight feet had a 59% lower risk of death, while those with better balance on one leg had a 50% lower risk, and those who performed the most chair rises in 30 seconds had a 45% lower risk.
As for the two-minute step test, those who performed best were 42% less likely to die. Researchers found that the benefits of standing up from a chair plateaued at around 15 repetitions for men, while the risk of death for women began to increase when the standing and walking test time exceeded 7-8 seconds.
The researchers believe these findings support the idea that doctors may begin including fitness tests in routine checkups for older adults. They explained that good balance and leg strength can reduce the risk of falls, which is crucial for older adults who are prone to serious fractures requiring hospitalization and potentially leading to death. They also noted that good performance on balance and walking tests reflects better neuromuscular control between the brain and muscles.
The researchers noted that those who died during the study period, in addition to being less physically active, were more likely to be older, have lower incomes, and suffer from chronic health problems.
These results were published in the journal JAMA Network Open.
