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.
View More Free Articles
Weekly Habit QUINTUPLES Your Cancer Risk
Everyone knows that sugar-sweetened sodas aren’t going to win any nutrition awards. That’s not news. But now, a disturbing new study suggests these soft drinks hide a deadly secret. A regular soda habit could do far more damage than just expand your waistline or raise your diabetes risk. The new research reveals these sugary treats...
Unlikely Duo Naturally SLASHES High Blood Pressure
Some things just naturally belong together—such as peanut butter and jelly, salsa and chips, or two peas in a pod. But there’s an unlikely pair that researchers say could do wonders for your heart health. A comprehensive new study from the University of Surrey has revealed that compounds found naturally in tea and chocolate can...
The Surprising Link Between Jaw Tension and Anxiety
Ever catch yourself clenching your jaw when you’re stuck in traffic or waiting for an important phone call? Well, it might tell you something important about what’s happening “upstairs.” Turns out, that jaw tension isn’t just annoying—it’s a direct hotline to your anxiety levels. And most of us don’t even realize we’re doing it. I’ve...
Could Poor Sleep Be Hurting Your Brain?
If you’ve ever woken up groggy, unable to shake the brain fog, or struggling to focus, it might be more than just a bad night’s sleep. Sleep apnea—a condition in which breathing repeatedly stops during sleep—affects nearly 936 million people globally. But here’s the kicker: it doesn’t just leave you feeling tired. New research shows...
Mailbag: Inflammation-Fighting Protocol Clears Clogged Arteries
“I’m 70 years young and I would like to know if there is a natural treatment for clean arteries to prevent heart attack and cardiac problems. Thanks for your reply!” -Change of Heart Dear Change, I love how proactive you’re being about your heart health! Nature offers powerful solutions for keeping arteries clear and healthy....
Why Your Tech Troubles Might SAVE Your Brain
Ever feel like your smartphone is too smart for you? Or maybe you’ve struggled to figure out that new streaming device your kids gave you? Well, take heart. Those technology headaches are saving your brain cells. A groundbreaking new study suggests that spending hours figuring out your gadgets could be your best defense against cognitive...
Study Reveals the Dark Side of Sleep Meds
I’m sure you know by now that quality sleep is crucial for good health. Poor sleep, on the other hand, is linked to all kinds of health hazards, including obesity, diabetes, heart disease, stroke, depression, and anxiety. It’s the primary reason people opt to take sleep medications. But what if the pills you’re taking to...
Ancient Food Eases Modern Digestive Woes
If you turn up your nose at the pungent aroma of sauerkraut, you might want to reconsider. Because that tangy, fermented cabbage could be exactly what your gut needs to fight off inflammation and heal digestive issues. Research reveals that this humble food, enjoyed for centuries across the world, contains potent compounds that could shield...
One-Third of Dementia Cases Linked to This Treatable Condition
Dementia is on the rise—and the number of cases is expected to double by 2060. Most people focus on common risk factors like diet, exercise, or genetics. But one of the biggest threats to your brain health is something most of us take for granted… Until it starts to fade away. Worse yet, research shows...
Medications That Don't Mix Well with Coffee
If you’re a regular Living Well Daily Reader (and I certainly hope you are), I probably don’t need to tell you I’m a coffee fan. I regularly share information on coffee’s many health benefits—from boosting metabolism to reducing disease risk. But many don’t realize that cup of Joe can interact with common medications, sometimes reducing...