Evaluate Your Health with Five “Living Room” Tests
By
Dr. Scott Olson, ND
Posted September 12, 2024
You don’t need a medical degree or expensive equipment to get a snapshot of your health.
In fact, there are five simple tests you can do right now from the comfort of your own living room (or neighborhood) that will give you valuable insights into your overall fitness and well-being.
Let’s take a look at what those are…
Regardless of whether you feel fantastic or a bit off your game today, it can be hard to judge your own state of overall health.
Regular check-ups with your doctor can help. But what about when you’re between appointments?
It turns out there are some easy-to-do “at home” tests that can give you a good snapshot of your health and fitness at any given time.
- Waist-to-Height Ratio: Your waistline reveals more than you might think. Your waist-to-height ratio is a simple yet powerful indicator of overall health and potential risk for conditions like heart disease and diabetes.
How to measure…
- Stand straight and measure your waist at the narrowest point, usually just above your belly button.
- Divide this number by your height.
- The goal? Keep this ratio below 0.5. For example, if you’re 70 inches tall and your waist is 33 inches, your ratio would be 0.47 (33 ÷ 70 = 0.47), which is in the healthy range.
- Resting Heart Rate: Your resting heart rate offers clues about your cardiovascular fitness and overall health.
How to measure:
- Sit quietly for 5 minutes.
- Find your pulse on your wrist or neck.
- Count the beats for 30 seconds and multiply by 2.
An average adult’s resting heart rate ranges from 60 to 100 beats per minute. Generally, a lower resting heart rate indicates better cardiovascular fitness.
- Grip Strength: Grip strength is surprisingly informative for judging overall health and longevity. While a professional dynamometer gives the most accurate results, you can get a good estimate at home.
How to measure:
- Use a bathroom scale.
- Hold the scale in both hands at chest level.
- Squeeze as hard as you can.
- The reading on the scale is your grip strength.
While norms vary by age and gender, a grip strength above 125 lbs. for men and 79 lbs. for women is generally considered good. Having trouble picturing it? Here’s a good video with more details. You can also purchase an affordable home dynamometer online from retailers like Amazon or Walmart.
- Six-Minute Walk Test: This test measures your aerobic capacity and endurance.
How to perform:
- Find a long, flat walking surface like a walking path or track.
- Walk as far as you can in six minutes at a brisk but comfortable pace.
- Measure the distance.
A healthy adult should be able to walk between 1,300 to 2,300 feet in six minutes. Less than this might indicate reduced fitness levels. A lot depends on your age, height, and sex. You’ll find a calculator here.
- Balance Test: Good balance is crucial for preventing falls and indicates overall neurological health, especially as you age.
How to perform:
- Stand barefoot on a hard surface.
- Lift one foot, bending your knee to place it against your standing leg.
- Raise your arms to shoulder height.
- Close your eyes and time how long you can hold this position.
Aim to maintain this position for at least 60 seconds. If you struggle to reach 20 seconds, it might be worth improving your balance through exercise. (Be sure to have a sturdy chair nearby or a friend to spot you to prevent an accidental fall.)
I suggest checking online for videos that will walk you through some simple balance exercises.
Remember, while these tests CAN provide valuable insights, they don’t replace regular check-ups with your healthcare provider. Use them as a starting point to monitor your health and motivate yourself to maintain or improve your fitness levels.
P.S. “Fall Proof” yourself in FOUR simple steps.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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