11 Longevity Predictor Tests: How Well Are You Aging?

Living a long, full life might be the most universal wellness goal on the planet. Like any healthy human, you're doing all the things: Taking supplements, biohacking, and building consistent exercise and nutrition routines. Maybe you're wondering, "Is this working?"

Luckily, there is a way to find out. Longevity predictor tests analyze health factors to assess a person's biological age (how the body is aging) and life expectancy. The tests fall into three categories: functional fitness, metabolic health, and healthy aging predictor blood tests.

Important callout: Healthcare professionals perform these tests. It may be tempting to try a "trend" you see on social media, or pop your stats into an online life expectancy calculator to diagnose yourself, but you should leave longevity tests to the pros.

So without further ado, here are 11 longevity predictor tests that you can discuss with your healthcare practitioner on your next visit. Let's dive in!

1. Leg strength

If you want to increase your life expectancy, focus on building below-the-waist muscle strength. The American Heart Association has recognized that lower extremity muscle strength is a key factor of physical function and a predictor of mortality in older adults.

To check lower limb muscle strength, a health professional will perform a knee extension dynamometry (measures force or torque as you straighten your knee joint), or observe you doing a chair rise (how many times you can stand up from and sit down in a chair for about 30 seconds).

How can you build lower-body strength? Think, squats, calf raises, and lunges. Start by doing these moves with body weight and gradually incorporate weights into your routine. These are all fantastic ways to enhance quads, hamstrings, glutes, and calves. (Leg day, anyone?)

2. Grip strength

Your ticket to a long, healthy life? A firm grip...literally. Studies have shown that grip strength is a predictor of all-cause and cardiovascular mortality across age groups, with lower grip strength equating to higher mortality risk.

Your doctor will use a handgrip dynamometer, where you'll squeeze a handle on a device to measure your upper limb muscle strength.

Can you improve your grip strength at home? Absolutely! Practice dead hangs, farmer's walks, plate pinches and wrist curls. You can also grab a pair of hand grippers or stress balls to flex your grip.

3. Balance

Unless you're a tightrope walker, balance may not seem like an important part of your life. But let's give it to you straight: good balance indicates that your cells, tissues, organs and systems are working properly.

In one study of participants who took a 10-second balance test (also called a single-leg stance test, in which participants are asked to stand on one leg for 10 seconds without outside support) a significant difference was found between those with better balance. In fact, people who could not complete the assignment had a higher mortality rate.

This isn't the only balance test worth taking. The most common professional tests of static balance are a unipedal stance (standing on one foot while lifting the other one off the ground) or a tandem stance (standing with feet heel to toe like you're on a tight rope). Both tests are timed.

Want to build your balance? Walking on your heels or toes, practicing yoga, or balancing on one foot are all great ways. Make it part of your routine and practice balancing on one foot while you brush your teeth!

4. Sit-and-stand test

Though it takes only half a minute, the sit-and-stand test (STS) is worth a lifetime of information. You've probably seen the at-home version on your social feed, with influencers and everyday individuals alike giving the test a try.

The professional version runs in the same way. Using a straight-back chair and a timer, your doctor will count how many times you can rise from a seated position to standing within 30 seconds. The doctor may also time how long it takes you to do this sit-to-stand movement five times. The simple test measures your lower body power and endurance—prospective cohort studies have shown that poorer performance on sit-to-stand, or chair rise tests, is associated with increased mortality risk.

To ace the sit-and-stand test, add plyometric exercises like box jumps and jump squats to your routine. Work with a physical trainer to get guidance on proper form, and how to gradually (and safely) progress in height.

5. Muscle mass

To measure your muscle mass, your healthcare provider will perform a bone density scan—a DXA, BIA or anthropometry. Why does this matter? It's no secret that strength training and longevity go together. Most doctors recommend increasing the amount of weightlifting and body weight exercises as you age to pump up muscle mass and help prevent sarcopenia. This age-related loss of muscle strength and mass can lead to more frequent falls and injuries and increase the risk of disability.

Incorporate weightlifting into your routine, at least three times a week, to tone and maintain muscle mass.

6. Cardiovascular fitness (VO2 max)

VO2 max refers to the maximum amount of oxygen you can breathe in and use for energy during intense exercise. This biometric is related to cardiovascular fitness and sports performance, but it's a strong indicator of how long you may live.

To check VO2 max and measure cardiorespiratory fitness, your doctor will do a maximal treadmill/cycle test or 6MWT. For the treadmill test, you'll walk on a treadmill or ride a stationary bike, increasing the intensity until you are too exhausted to continue. The second test (6MWT or 6-minute walk test), measures how far a person can walk in six minutes on a flat, hard surface.

Want to rev up your VO2 max? Exercise more often, use progressive overload and add HIIT (high-intensity interval training) workouts to your fitness plan.

7. Waist circumference

As you age, it's important to keep an eye on your weight. Obesity later in life can increase your risk of developing chronic diseases, create joint pain and potentially shorten your lifespan.

While a check of BMI (Body Mass Index) is routine at a physical to assess your weight, a number that may be more telling about your years ahead is your waist circumference measurement. Cohort studies have shown an association between a higher waist circumference and an increased risk of all-cause mortality.

For the test, your doctor wraps a tape measure around your waist at the belly button or midway between the lowest rib and the hip bone to check excess belly fat (aka central adiposity). A waist circumference of 40 inches or more for men and 35 inches or more for women generally means excess visceral fat, though benchmarks for people of Asian descent may be slightly lower.

Regular exercise, maintaining a stable weight, a healthy diet loaded with lean protein and high fiber, managing stress levels and prioritizing sleep can go a long way in keeping belly fat at bay.

8. Biological age

It's true you're not getting any younger—at least not in chronological age—but your biological age could tell a very different story. Biological age reflects the accumulated biological stress on your DNA and body.

Through a finger stick blood test, your doctor can find out whether you are biologically older or younger than your chronological age—information that can help you understand your overall life expectancy and guide you in making choices to keep your cells young. Minimizing chronic stress, prioritizing a balanced diet and sufficient sleep, and exercising regularly all help maintain a younger biological age.

Pro tip: A blood test panel that evaluates biomarkers like lipids, fasting glucose (hA1C), and C-reactive protein can also help you determine your biological age.

9. Blood glucose and insulin sensitivity

What's the sweet spot for metabolic health? Keeping blood sugar and insulin in check. Blood sugar lab tests are a common and reliable indicator of how well your body handles glucose and responds to insulin.

To test, your provider may use a combination of blood work—a glucose tolerance blood test to test how your body manages glucose over three hours; a fasting glucose and insulin blood test which measures your glucose levels after a night of fasting; and other tests that evaluate biomarkers, such as hemoglobin A1c, which helps estimate average glucose levels over several months.

These tests can help you and your doctor understand your risk for developing conditions like prediabetes and type 2 diabetes, and establish lifestyle changes that can help you take preventative actions. High blood glucose levels are also associated with neuropathy, eye problems, heart disease, and stroke, so it's critical to get in front of this. Speak with your doctor or nutritionist to get the right test and guidance when reviewing the results.

10. Thyroid function

The thyroid gland is around the size of a walnut, yet its impact is huge. This little butterfly-shaped organ regulates energy levels, metabolism, and overall health. When your thyroid is out of whack, you'll know it—your body temperature is off, you're constantly tired, mood swings are rampant, and your weight fluctuates. Clearly, keeping thyroid function balanced is a key to comfort as you age.

To check your thyroid, your doctor can perform a comprehensive thyroid panel blood test, which typically checks your thyroid-stimulating hormone (TSH), total T4 (thyroxine), free levels of T4 and T3 (triiodothyronine), as well as reverse T3, and thyroid antibodies.

Eating a balanced diet with adequate iodine (found in some dairy foods, eggs, and seafood) can help keep your thyroid healthy.

11. Cholesterol and triglyceride levels

Any conversation about life expectancy has some mention of cholesterol and triglyceride levels. Good, bad, how much—it's all fair game. Cholesterol and triglycerides are lipids (fat) essential to your cells' healthy structure and efficient energy production. Elevated levels can increase the risk of heart disease, which is why it's important to check them regularly.

To look at your lipid levels, your physician will give you a lipid panel blood test. This blood test measures the levels of certain fats in your blood to help determine and diagnose future risk for heart disease or stroke.

As always, the best course of action to support healthy cholesterol and triglyceride levels is with a balanced diet, regular exercise, and the right supplements—omega-3s (or "good" fatty acids) are often recommended for optimal health.

What these tests can tell you about your health span

The short answer? A lot. Each test, whether physical or lab-related, can open the proverbial curtain to reveal different nuggets about how your body is aging.

Doctors rely on these tests to show you the future, compare information and get you on the path to stretching out and improving your years ahead. And it's clear why. Time and again, studies have shown that poor performance on longevity tests indicates a higher risk of frailty, disability, and lower vitality and functionality, while better performance is associated with longer life.

How often should you take these tests?

Healthy people under the age of 45 can get a health screening every one to three years. For people 50 or older, an annual or biannual assessment is perfect. Adults with chronic conditions or risk factors for functional decline may need more frequent screenings or follow-ups.

At the end of the day, you know your body best. Check with your healthcare provider to figure out what tests are most appropriate for you and when to schedule them.

Can you improve your longevity metrics?

Absolutely! It's never too late (or early) to create life-lengthening habits. And, as we've seen so far, the science-backed activities we've mentioned in this blog are both simple and easy to add to your daily routine.

On your next trip to the gym, be sure to include resistance training with weightlifting or body weight exercises. You can also add extra cardio or weave in balance training moves (try bird dogs or reverse lunges).

Adjusting your diet is also a great way to improve your well-being—it's crucial to get enough protein as you get older. And of course, supplements can give your efforts a boost.

The bottom line on predicting longevity

While you may not have a crystal ball to predict your future, longevity predictor tests are the next best thing.

Done by a healthcare professional, these checks can give you a glimpse into what your life will look like down the road and help you shift focus to live your best life, wherever that may be!

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