Evaluate Your Health with Five “Living Room” Tests

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.

  1. 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.
  1. 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.

  1. 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.

  1. 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.

  1. 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.

Dr. Scott Olson, ND

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.

View More Free Articles

"Sinful Trio" SLASHES Metabolic Syndrome Risk

Are you tired of hearing your doctor’s endless “don’t eat this, don’t drink that” lectures? Well, this Easter Sunday, I’ve got news that might just have you hopping happily to your pantry. Turns out, some of life’s tastiest pleasures could help protect you from one of today’s most common health threats—metabolic syndrome. Let’s dig into...

Read This

Microplastics’ Hidden Link to Chronic Disease EXPOSED

By now, you’ve heard about microplastics. These tiny fragments of plastic have invaded virtually every corner of our planet. We’re just beginning to understand the scope of the threat, but we know microplastics pose a serious risk to our health. If you’re like many folks, you’ve shrugged off those dangers, thinking there’s nothing you can...

Read This

Shakespeare’s “Remembrance” Herb Protects Memory

You probably have a jar of rosemary sitting in your spice rack. Perhaps you sprinkle it on potatoes or add it to roast chicken. But what if this humble herb could hold the key to fighting one of the most devastating diseases we can face as we age? It turns out a hidden compound inside...

Read This

Is Your Gut “Good”? How to Check

I always get asked, “How do I know if my digestion is working right?” Well, the answer is pretty simple, but it’s also a little gross. A simple test you can do at home reveals whether your digestion is normal or not. Your digestive system processes everything you eat—extracting nutrients, and eliminating waste. The time...

Read This

Hidden Sugar Trap Fuels Lung Cancer

We’ve long known that smoking is the main villain behind lung cancer. But what if your dinner plate has quietly joined forces with the enemy? A new study from the University of Florida reveals that the typical Western diet could be laying the groundwork for aggressive lung cancer growth by feeding tumors with stored sugar....

Read This

Mailbag: Can A Diabetic Enjoy Desserts? The Surprising Answer

“If you have diabetes, may you eat a very few sweets in a week?” —Sweet Tooth Hi Sweet Tooth, Type 2 diabetes is a chronic condition where your body either resists the effects of insulin (a hormone that regulates sugar in your blood) or doesn’t produce enough of it to maintain normal blood sugar levels....

Read This

Sleepless Nights? Beware of this Deadly Danger

We all have that friend who brags about their four-hour-a-night sleep schedule like it’s some kind of superpower. “I’ll sleep when I’m dead,” they proclaim while chugging their third energy drink of the morning. Well, science has bad news for these sleep-skimping show-offs. You might be accelerating your appointment with the Grim Reaper far more...

Read This

Drive-Thru Disaster Hits Fast Forward on Aging

Ever wonder why some of your high school classmates look like they’re aging much faster while others seem frozen in time? It’s not always just good genes or expensive creams—it could be what they’re ordering at the drive-thru. A troubling new study revealed that a fast-food habit doesn’t just expand your waistline—it fast-forwards your biological...

Read This

The “Salty” Truth About Your Mood

You know salt gets a bad rap for raising blood pressure. But what if I told you it might be messing with your mood, too? According to a new study out of China, eating too much salt could trigger depression—not just through vague “bad diet” effects, but by activating specific immune cells in the brain....

Read This

Ancient Herb Has a Modern Secret for Youthful Skin

You can spend hundreds—maybe even thousands—on anti-aging creams, lotions, and potions that promise to turn back the clock. But let’s be honest… most of them do little more than moisturize and smell nice. Now, a new study is turning that entire anti-aging skincare industry on its head—and the secret comes from an herb that’s been...

Read This