3 Tests for Longevity: How Healthy Are You?

[@5428hoe]

I read that study on grip strength when it first came out and the researchers stressed that training your grip was not helpful in prolonging your life. In other words, your grip strength is a measure of overall muscle strength and nervous system performance, so simply doing forearm curls and squeezing tennis balls, while giving you a grip of steel, will not improve your predictive longevity. If you have a weak grip, you would be better off engaging in an overall fitness routine that includes both resistance training and cardiovascular exercise and not simply focusing on your grip, that will improve naturally when you become healthier overall.

[@galahadthreepwood]

Exactly -he should have made that clear.

[@ronhiggins4391]

My thoughts too. thanks

[@FlatToRentUK]

@@VonVladimierVoltar He did highlight that grip strength is a proxy for overall strength but certainly should have expanded on this to include the points being made here. Although as it happens grip strength on its own can improve your health outcomes. Should you fall for whatever reason a reasonable grip will give you a chance to grab something and possibly arrest the fall before you hit the ground. But overall you should definitely be working towards improved all around strength, balance and stability to not only decrease the chance of falling in the first place but to better protect your joints if you do.

[@deaddocreallydeaddoc5244]

He said that this was a measure of your overall condition.

[@deaddocreallydeaddoc5244]

@@galahadthreepwood He did. Listen rather than think of what you can criticize.

[@petermartin9102]

I am 100 years old and I was fine until about nine months ago still taking my dog out for walks twice a day when taking the rubbish out to the bin I had a fail I managed to crawl back in doors I later had another fail indoors since then I have suffered with back pain although while not gone completely this is much better as I have been using a TENs machine I now have to walk with a stick and I cannot walk far but with scooter i cope I have been unable to get any help from my GP if they cannot see it they do not believe it I have bought your book which I have found to be very helpful sorry to have gone like this but it helped to get it of my chest

[@sandrainthesky1011]

Dude! You are 100 years old! Smile smile smile!!

[@robertnewell5057]

Good for you. I'm sorry your GP doesn't get it but not surprised. Keep moving as much as you can and take good care. If it is any help to you, I'm 70 and have had back pain from my 40s on, as a result of lifting injuries from when I was a nurse. TENS is definitely helpful, as are cooling creams such as Uddermint (you have to experiment and find what works for you), but exercise is king for me. If you can afford it, a few sessions with a private physio helped me enormously, as they can guide you about what exercise to do when. Regrettably, I had some NHS physiotherapy which was useless; then I discovered a private guy who was willing to take the time and trouble to work with ME and not by numbers. I do realise not everyone can afford this, but if you can it does pay off in the long run. Good luck to you.

[@aurorealis3249]

Best Wishes Peter Martin! I am glad you are watching these important videos from Will. Your longevity is amazing and I hope you have a complete recovery from your fall. Keep positive and know you are not alone.

[@trevorregay9283]

man......God bless you! 100 years old?!!!! Listen, at your age, doing the ordinary simple things are no long there ordinary simple things so sadly it usually means that you have to consider altering your behavior or at the least, identifying the "risk" behaviors you perform...so yeah, taking garbage out sounds like one of those "risky" activities at 100 years old depending upon how much garbage you have.......anyway, I wish you much luck and FULL recovery; however, like I said, please think about some of the activities you are involved in and perhaps re-think how you go about doing them.....I'm not saying you shouldn't take your garbage out but perhaps making the containers smaller and make more trips rather than a single trip with a larger container......I can see how this could be incredibly challenging as even now, a 60 year old, taking the garbage out can be quite challenging and the possibility of falling is definitely there............take care.....I wish you another 100 birthdays!

[@MaluMesq900]

Spot on. I' m 70, I have been doing some of your exercises and they are wonderful. I' m independent, mobile, going on a solo trip to Italy next Tuesday. Thanks for sharing your expertise in the videos.

[@howellwong11]

I probably would fail all 3 tests. I'm 91 years old and on my stationary bike an hour each day, I do arm and neck exercises in the first 15 minutes. My main aim is to exercise my heart.

[@daveroberts7295]

You have already won the race. My mother passed at 94 but her last 4 years were not worth living. She kept herself healthy through diet and exercise but father time finally got her, she went down fighting. It is nice to hear of somebody doing well at this age. Cheers.

[@margaretvanson3601]

I remember when my father turned 98 and my sister tried to change his diet. I said to Dad to tell her "if I'd known I was going to live so long I'd have taken better care of myself."

[@lesliemaitland3551]

At 91, you have already passed all three tests. Congratulations. 😊

[@stockstudy8633]

Bravo!!! Howell Wong! Shan

[@TheDavidlloydjones]

He left out part of the scheme. He didn't get around to where riding a stationary bike and doing arm and neck exercises in the first 15 minutes gives you a good chance of living past 55. Maybe even 56.

[@trilbyarnold3341]

Frmale, age 82. 68secs holding 11.5lbs. 37 secs BOLT, 90 secs static one-legged stand. 2 years ago I broke my hip and had a partial hip replacement. one year ago I slipped on ice hiking in the mountains and badly sprained hip abductors and tendons, just now recovered to 95% I have spondylolisthesis grade 1 anterior and posterior in lumbar, facet joint arthropathy and degenerated disks . My oxygen intake is 97 to 100, I'm never breathless doing exercises that my PT says leaves most people breathless. I had to stop BOLT test due to increasing pain in my spine standing with weight compressing it. I was very fit when I broke the hip (backpacked high elevation trails in the Sierra Nevada Mountains solo.) I've worked diligently to regain the fitness, landscaping my yard, doing PT exercises faithfully strengthening the entire core.

[@nimblegoat]

Those are pretty good scores - I'm about 60 male about 90kg - grabbed a 10kg weight ( 22lbs ) - over 75 seconds right - 60 left- not good at bolt just 20 seconds - then got bored doing leg - so stopped at 2 minutes 30- somewhere over 3 minutes I suppose - good news is we can improve these scores - see bolt I can do with breathing exercises through nose with light breathing an exercise - my balance has been good - . Going to increase strength and cardio - my dogs are 14 years so have to go easy with walks - especially hot days - - if they were young would love to do a lots of long 4 hour plus hill hikes - Have a treadmill being shipped for my wife - so I can use it for 15% incline and fast walking - I let my dogs stop and sniffed as much as they want - so hardly fast - my leg test sounded a bit lazy just stopping so did left got to 2 minutes 40 seconds - calf muscle on that one started getting painful ( must use it - to assist foot grip ). I meet 80 and 90 year olds old walking the hills - so makes a big difference - I think more knowing to add in resistance/strength training - is going to have a big impact on health in later years I think from memory if you can do 1 minute eyes closed on one leg - good sign of both balance and brain health - I just got there a decade ago when mucking around with son , nephews and niece- tried now just 27 seconds first time

[@hkeeler8813]

Well done. You could write a useful book on your recoveries for inspiration 😉

[@shahrazade26]

Congrats. I'm jealous.

[@HT-Physio]

Wishing you all the best in your recovery and your journey rebuilding strength - keep up the great work

[@AlphaGeekgirl]

I want to be you when I grow up

[@kelvinwood5616]

I passed all comfortably. And I have Parkinson’s. Thanks for the challenge. It’s all about feeling good about yourself, no matter what ever problems you have 😊

[@marylynch951]

Absolutely agree 💯 Great attitude

[@Nerdcrusher]

In Soviet Russia, Parkinson's have you. I am a bot. Do not reply to this message.

[@user-wt4ql4kr1w]

​@@Nerdcrusher hello Soviet Russia 🥰

[@sylviamattar3017]

😊

[@sylviamattar3017]

I passed them all! Godspeed until we see you again! I exercise daily ❤😊😊😊

[@richardbrown2376]

It makes me wonder if longevity is a lot to do with our luck in this life. My grandmother lived the good life lots of partying on cruise ships 🎉,smoked 20 cigarettes a day , drank whatever she liked most days, enjoyed all foods with no restrictions,worked hard all her life .Life is sweet at any age was her belief,she lived until 97 yrs. A very positive lady in every way. Makes you wonder doesn’t it. ❤

[@GladysMokgatle]

She might have had some genetic advantage which few people have.

[@chihuahuapixieprincess2482]

Imagine how long she would have lived being healthy doing the same 😁

[@thefilipinojoe]

I thought the whole time watching this… people should be working out every day so that they can pass all of these tests without a problem. It kind of reminds me of this old lady who couldn’t carry her groceries anymore so she started lifting weights. She discovered that she enjoyed working out so much that she started putting on muscle. Long story short, she became a competitive bodybuilder. I love that story, and after watching your video, I realized she probably added many more years to her life.

[@HT-Physio]

That's a great story! And definitely a great lesson for lots of people to hear about too

[@SpeccyMan]

Elderly lady, NOT old lady. Please do try to get it right!

[@illawarriorhill70]

@@SpeccyMan definitions???

[@incognito-yj4gu]

Years ago someone told me that two things determine your lifespan....genetics and luck. I'm inclined to believe him.

[@kirpalite]

Genetics is first, exercise is 2nd, diet is 3rd, and luck is 4th.

[@jhonperegrino5636]

I agree

[@richardbrown2376]

Yes a lot of sense in that ,inclined to agree .❤

[@resistancepilatchi]

Will, these videos are fantastic and I’m so pleased to see the next generation of physios, really educating all of us in a simple manner. As a fellow physio over 60.. I say “Brilliant, keep it going!” Sean

[@Syl-Vee]

Yay you cheered me up -- I'm 68 and regularly stand on one leg, each side for up to 2 minutes. Thanks for providing useful tests that we can check at home.

[@patricialyons383]

Brilliant as usual. I’m 74 and only realised a few days ago I actually couldn’t close my hands properly into a grip. I’ve exercised them daily and now can’t tighten my fist normally. Todays advice on longevity is very revealing thank you Will. As usual you are a delight to listen to. Well done. Patricia

[@faithg9766]

Your videos are always positive, full of things you can do to make life better.

[@HT-Physio]

Thank you for your kind comment!

[@GymGarageMan]

Was called too old at 50! Started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!

[@davehopkin2329]

Just checked your channel garageman BRUTAL training keep it up grandpa🔥

[@HT-Physio]

That's great to hear!

[@gordonipock9385]

At 52 I felt like a kid. Snow skied well, slalomed water skied, played tennis at a high level, did long strenuous mountain hikes. 52 is just middle age. You should be quite fit at that age unless you are just a lazy sack of crap. I am 70 now and just starting to feel the effects of aging, mostly because of wear in my lower back.

[@wilko330]

True! At 73 I wish I was a young 50 again

[@jhonperegrino5636]

Agreed and what’s also great about the young age of 52, you have more room to make a good turnaround usually. I was 226 at 5’11’’ at 52 but it was mostly from me being a lazy shit. Almost ten years later living a healthy life style and I’m 193 with maybe 12 percent fat or lower. I turned it around mostly in 4 months with clean eating and daily exercise. But the real gains came thru carrying around a backpack and hiking long distances day in and day out for about five years during 8-10 months a year. I am grateful to a doctor who gave it to me straight after losing my only child when she was 22 and I was age 52, he said that I probably had less than a year to live due to such stress of a child loss and being sedentary eating crap food. So I made a promise to my child that I would choose life. At age 62 my heart is still broken but my body is in such excellent condition. Gratitude is the attitude.

[@wanderlust9736]

My longevity increase watching you 😍

[@johnconcannon3844]

If a grip is a proxy for overall strength, which correlates with longevity. Then doing grip exercises may not be of much use, because it's not increasing all over body strength. It's like saying strong arms correlates with overall strength which correlates with longevity, therefore doing bicep curls will make you live longer. No it's overall strength. Amazing how no one sees this.

[@barbaraweatherman5340]

Great point!

[@eyedocbeck]

I have autoimmune arthritis affecting hands and wrists and cervical radiculopathy making arms sore and weak, so cannot even attempt the grip test…but i know it is not an indication of my overall strength (which is not great, but definitely not as bad as in my hands and arms). I passed other two tests with flying colors. So I have something to be thankful for. I would like to know if there is an alternative to the grip test for special circumstances. Perhaps core strength test or other option?

[@patricialyons383]

You are totally off key John. The grip thing is an indication not overall remedy. Stop being so negative u are showing Your Age.

[@hmmm..2733]

I’ve started doing dead hangs at the gym. The first time I did 25 seconds. I’m up to 45 seconds now, after practicing a couple times a week for about 3 weeks. I’ve been practicing standing on one foot for a few months while I brush my teeth. The electric toothbrush is timed so I know when I’ve done 30 seconds, one minute etc. I’ve noticed it’s much easier if I don’t move my head and keep my eyes on the same spot, so lately I’ve been moving my head and eyes to make it more challenging. Thank you for your time and expertise! I’m a 65 year old F and want the next decades to be filled with fun and interesting experiences and activities. I know I have to work hard to make it happen.

[@secretagent86]

I can do a bicycle track stand forever.. but one leg not great. Good video. Later here but i will see how i do tomorrow

[@JFreeUNC]

Hanging really helps my low back pain. I hang for 30 seconds twice a day.

[@hmmm..2733]

@@secretagent86 I had to look up the bicycle track stand…It looks REALLY challenging. Good for you!

[@daodejing81]

I am 64, and I am happy for you. Your approach is great, consistency! Raw garlic will improve breathing, because it powerfully affects the circulatory system. No science, just experience. Chew it well before swallowing.

[@rondunn4336]

So you have been standing on one foot for a few months? Congratulations, that is quite a feat.(Smile.)

[@sarahrosen4985]

As a lifelong asthma sufferer, anything to do with oxygen scarcity is going to be stressful. I could not have passed holding my breath for 5 seconds even as a child. I’ve been working for several years on square breathing and 4 seconds on the exhale hold was a real accomplishment. Sometimes I can get to 6 seconds. On the other hand, my morning starts with a climb of 7 flights of steps straight up a mountain to walk my granddaughter to kindergarten.

[@alokt6208]

Wow... walking up the hill every morning must be doing you a great deal of good. Keep it up x

[@elcheapo9444]

You'll make it to 90 with ease.

[@sarahrosen4985]

@@elcheapo9444 thanks! I hope so. My grandmother's made it into their 90s with terrible eating habits and no exercise. With good eating habits and biohacking, I want to be picking out birthday outfits for my second go around as a "teenager". 😊

[@elcheapo9444]

@@sarahrosen4985 😂😂 Of course, you will.

[@HT-Physio]

Keep up the great work! All your efforts are sure to be having a great effect

[@3yebeams]

I've got a theory about grip exercises - on my allotment there are vital people in their 80s and 90s who are highly active. We all do a fair amount of digging and moving but its the weeding that improves my grip strength. I have to weed on a regular basis on a fairly large allotment that involves pinching and pulling out stubborn weeds sometimes for hours on end. So it's not grip exercises per se but an overall workout that comes with running a busy allotment. Carrying, digging, chopping, squatting, weeding. At the start of a growing season I see it as a PITA but my body tells me otherwise when I'm into a regular regime. I do supplement this with weights.

[@finleykim]

I love your tips and recommendations and find them immensely helpful! Thank you.

[@HT-Physio]

You're very welcome

[@user-bd3bq7is2d]

Better to work on being selfless and living for the sake of others. Because we are all 5 minutes from death. And the only exercises you need to do are exercises of love.

[@coldspring22]

Yes that's very good advice. But if you want to be helpful to others, it's also necessary to be healthy and able. Being sick and disabled you just become burden to others unfortunately and not just minutes but for many years. After becoming a father, I started to really pay a lot of attention to my health -diet and exercise, because I want to be there to help my daughter even after she grows up.

[@user-bd3bq7is2d]

@@coldspring22 Good wishes with the family, go well Sir.

[@iriscrocus1717]

Do both

[@IcknardJones]

❤

[@Ed-hz2um]

Just viewed this today and found it most helpful. No long wordy build up, just cut to the facts. I was a competitive triathlete for decades, but gave it up in my late 60's. Now, at age 85, I find that I can no longer run even 100 meters, not swim the length of a pool. It seems that a lot of my muscle mass has vanished. I also failed your balance test in this video, although I did pass (barely) the other two tests. I just started doing treadmill walks up to 3 miles/day. I'd love to do these outdoors, but the snow and frigid temps here prevent that. I'm subscribed now and will check out your other videos. Maybe I can improve somewhat.

[@SmarteeSteve]

Way to hang in there! I just turned 40, and have already had a couple things act up since. I'm not even confident I'll make it to 70

[@Ed-hz2um]

Hi Steve. I'm pretty sure that all the training I did in early life has kept me going this far. I'm in overall good shape in spite of the fact that I can't run or swim. I took a 20' fall onto a structure last year. I should have been crippled, but I didn't break a bone, just some bruises. My best suggestion: stay active for as long as you can. It pays off later. i didn't even start until I was 35.@@SmarteeSteve

[@FlatToRentUK]

There's no "maybe" about it, you absolutely can improve. What's more the fact that you were fit and active previously gives you a better chance of seeing physical improvements than if you weren't. There are documented cases of people improving their VO2 Max (a measure of cardiovascular fitness) at an older age than you are. You've just got to get on with it but sounds like you're doing some good things already.

[@Ed-hz2um]

Thanks for the encouragement. I'm doing 3 miles/day on a treadmill now and slowly increasing the incline. I even get up to a slow jog now for about 3 minutes a session.@@FlatToRentUK

[@rentslave]

That's the problem. All of these guys making workout videos live in FLA,CA,AZ,etc.

[@riversong6216]

I'm 65 and passed the BOLT test holding my breath for 45 seconds, I can maintain my balance for more than 60 seconds on either leg. I haven't tried the grip test yet, (need to find something I can use for this one). Glad this showed up in my YT feed tonight. Subscribed so I can learn more. Thanks for the helpful information. 🙂

[@mikemiller659]

AH ! But can you pat your head & rub a circular motion on your stomach at the same time ?

[@lynnmackenzie9501]

But can you remember who you are?

[@KGRAO2047]

❤ Dr. You are good knowledgeable personality. Well and soft spoken handsome man. I am 78 from India. In September 2023 i had bypass surgery. But today I am practicing for my masters diving championships at world class level. ❤Mind is the only barrier. Philosophically speaking I have only body and no mind at all ❤❤

[@marigeobrien]

I just took the three tests. I did well in two and terrible in one but I was not surprised. In the first, I was able to hold 10% of my weight for at least a minute. It was the second, the BOLT test with which I had trouble. My best time was 14 seconds. But I've had bronchitis and pneumonia at least 4 times each in my lifetime and now have COPD on top of CFS/MS. So that was not surprising. On the balance test, I did well, standing on each foot for at least a minute. I do walk every day, mostly to help my breathing and overall health. I find fresh outdoor air is very helpful and I always feel better after my walk. I was sorry you did not include some (even varying) results to those tests. I presume the better one does, the longer one will live...? But thank you for giving us some indicators that will help us assess our own health.

[@RedEyeification]

My grandmother wasn't healthy at all.She smoked as hell and drink over 1 liter of coffee per day.She died at 109 and never walked with a cane.

[@laurelcosten1012]

Sounds like she did pretty well. Sorry she‘s gone ahead of you…..

[@billbertagnoli4226]

My father's parents smoked Lucky Strikes and Pall Malls No filters and started drinking At noon every day. They both Lived to be 90. Go figure 😮

[@marylynch951]

​@@billbertagnoli4226 Lol 😂😂 God rest their souls

[@billbertagnoli4226]

@@marylynch951 The irony was that this was pretty common among Italian Catholics. 😂

[@moshedayan2810]

​@@billbertagnoli4226I thought all Italians were Catholics...

[@mariaj.machado6055]

61 here, 5.2 ,47 kg and vegetarian.I have excelled at all the tests though to be honest I don' think I want to live to be very old

[@catharinavolker3017]

I am a 71.5 years old female , live in South Africa and regularly hike in the Drakensberg . 4 minutes per arm holding 9 lb leg weights. Bolt nearly 40 seconds , not very happy with that have to work on it. And 4 minutes per leg ( one -legged stand). Thank you very much for the good tips Doctor.

[@ralphvandereb66]

61 years 25 sec breath but I still smoke a bit 45 secs balance but I am a skier Grip 40 secs 9 kg Weigh 90 kg Time to do some cardio and cut back more on cigs

[@daveroberts7295]

I am 68 and I ruptured my quadriceps tendon coming on 4 years. On the road to recovery I did a range of exercises after having been in a straight brace for most of 3 months. It was about 18 months to get maybe 80% + of my function back, in which time I got a young and energetic dog. the short story is he got me up to 10,000 steps a day in short order which I kept up for 2 years, now I am down to 8,000 a day, with maybe a day a week exceeding 10,000. On my bad leg, which has arthitis too, I just did >1 minute without to much effort. I have no falling issues, I walk my dog 2 to 3 times a day and also take him to play ball. (PS: my initial injury was not a balance issue either.) PPS: My dog is a medium size at 32 lbs, he was 14mo when I got him and his first owner was a runner. I don't run.

[@joannegild8001]

Well, I flunked the tests. Of course, I’m 84 and feel pretty good except for the annoying arthritis in my thumbs. My husband had a very strong grip and in top physical condition, but developed Alzheimer’s disease at age 65 and Parkinson’s soon after.

[@PP-vf1kx]

🤔 yeah, one might be healthy n strong…but one’s destiny is written on the wall! 🫢

[@micker9830]

@@alondramojico6838 Yeah, longevity means getting to 80+. It's all gravy at this point lol.

[@tedmed7349]

@@micker9830 stand up , lean forward,then move on

[@GUITARTIME2024]

Keep rockin!

[@DaveTan65]

let's get together!

[@TroubledLoner]

The real balance test on one leg is with eyes closed. It's very easy to maintain balance with eyes open. Eyes closed is a famous longevity test that is an accurate predictor of expected life span.

[@matauboy]

Unless you fall over and injure yourself while doing the test 😅

[@jprithvi]

Pfft you know whats a better test. Solving calculus problems on one leg with eyes closed

[@bandolero5068]

Indicator of syphillis too. Just saying 😂

[@mitunknowngirl]

With eye open, I can maintain the balance for ever before I get bored.

[@mitunknowngirl]

​@@jprithvi Yeah, I can do that too. 54 yo

[@2minutes-dharma145]

Fantastic Test 1: 15 seconds Test 2: 60 seconds Test 3: 30 seconds. I am 72. And follow your routines. Had an emergency stent in LAD 10 yrs back. Have scar.Almost died back then.! i kayak a lot in summer--20-30 kms over 10 hrs. Can you suggest an overall exercise routine for at home during winter? Using bands. Water is too cold for me in winter.!! Keep the excellent videos coming.

[@michaelfera5515]

Great numbers! Just my 2 cents... I'm 57 and a lifelong lifter. I'm understanding well now the adjustments that need to be made as we age. Imo, a few kettlebells and a good rower are the best use of time for overall fitness. Here's a few to look at. Kettlebell Swings One-arm Kettlebell Farmer Carry Heel-elevated Goblet Squat Gorilla Rows Suitcase Deadlift Kickstand Squats The Rogue Concept 2 rower is great bang for the buck.

[@jimreadey4837]

I find your second test's score difficult to believe. I don't think kayaking would lead you to have 2-3x the cardio capacity of an average person. (Especially at 72!) Are you loading up with oxygen over several breaths before your final exhalation? And are you sure you are stopping at the *very first* sign of tightening or stress, regardless of how subtle it is? If I'm wrong, *sincerest congratulations!* By the same token, you might find it hard to believe that, at 65, I just stood on one leg for exactly *2 1/2 mins.,* repeated on each side. I could have gone a bit longer, but voluntarily stopped because I didn't feel like there was any point for me to continue either time. Also, I dead hang almost ever day, consistently over *two mins.* per hang (for a total of at least five mins.). You've got me beat in the cardio dept., as mine was only an average score, and I intend to work on that more.

[@user-ov4wr5yu4r]

​@@jimreadey4837It's hard to know if it's discomfort or urge on the most subtle sign, but I definitely suck on the first 2. However, since we have healthy self esteem here, one can't get through a ballet class without balancing on one foot on TIPTOES (demi pointe) for a good count of 8. So I could almost watch this whole video on one flat foot. Reverance (bow or curtsy after performance)

[@2minutes-dharma145]

I just built my own after posting above. A 30 lbs band fixed to a short broom stick at either end, free end clamped to the wall just above floor level. Works great. Also do 10 lbs x2 dumbell routine.

[@2minutes-dharma145]

@@jimreadey4837 see reply to @michaelfera5515 I also walk 3-4 kms every day, regarding exercises. About breath test... I practice , deep breathe and hold, release, routine every alt day.. some 15-20 counts. I suppose that helps.

[@toreckman8899]

I could die waiting for you to get to the point.

[@baethie11251]

Excellent, thank you very much ! Now I'm able to test myself and get more motivated to exercise !

[@HT-Physio]

You're very welcome

[@carmenross1077]

As far as my exercises training is concern I tend to be more in tune to a trainer that’s in the senior age THATS been a trainer when they’re young and saying how their body has changed too.that’s a real teacher for my age

[@allanb52]

I am 72, 5 years post heart attack/stents and just passed them all, though not by much, room for work. I want a long life, but only if I am fit, my mother-in-law is 91 and totally dependent, pampers, the lot. I have a big box of aspirins if I get like that.

[@DJ-uk5mm]

Voltaire in his book Candide concludes …….” One must cultivate one’s own garden”… This phrase has many levels of meaning. One simple level suggests the physical act of gardening which will prolong your healthy life Both as a result of exercise and the growing of clean unadulterated healthy food. That’s also the social communication and also the fact that the gardening you would need 1000 lifetimes to learn everything so you will be expanding your neural network and keep your brain healthy too… Yes, it’s a great book on many levels

[@yvonnedelories4780]

I just tried the holding my breath challenge while watching this video and preparing food to eat. Woo I was able to hold my breath 40 seconds and that was while standing. Wow. Now I have to test my balance BUT I believe what you're wearing on your feet matters when it comes to balance AND if you have ankle problems that matters as well. Thanks!

[@kramkalisthenics]

Your diagnosis Dr. Harlow? 1. Grip: I have been training pull-ups and dips (+ ATG goblet squats) for over 5 years. Can "dead-hang" on pull-up bar for 72 seconds. 2. Cardio breath-hold: 35 seconds. 3. Balance test: 2 minutes. I'm 65 years young and have eaten 100% plant-based whole foods for 33+ years.

[@kramkalisthenics]

Also, I am on no meds/PEDs nor TRT and all my parts work.

[@HT-Physio]

Great results! Keep up the good work

[@seanmcnally1871]

61 ..2 minute bar hang..over 5 mins leg stand..bolt 30 to 40 secs

[@sidoniewinterpasternak9938]

My mother was plump, walked very little, ate only unhealthy food and lived in the full health until 94

[@animaltalent]

If she lived healthier, she would probably be 124😂

[@junekoch4286]

My mom too, high blood pressure and cholesterol but very strong heart lol After low blood pressure low cholesterol died heart attack at 82

[@rolfwalterspiegler6423]

Very nice exercise & test. Thank you! Holding a Dumbbell as weight, is more difficult than holding bags.

[@arsenvokrug4198]

Thanks for this. I can easily hold an empty breath for over a minute, but what I understand from the video is that the important time is to the first effort to breathe. However, given that I can so easily ignore that small effort, I’m assuming I can go on to record a longer time, until I feel I really should take a breath. Not sure if that is correct.

[@lisahannah3175]

I was wondering about that too, how urgent is that first impulse? I went with just the first feeling of wanting to breath so only like 38 sec, but I certainly could have held it longer

[@ArmWrestling2022]

This is not stressing the grip nearly as much the wrist, forearm, and brachi muscles. Another words it's not representative of somebody trying to hang which requires an extreme amount of hand strength and risks. A better test is simply have a handle and hold the weight down at your side without bending your arm. You'll be able to hold more weight but it's going to put all the pressure on your grip not on the other muscles of your arm

[@thabiletsunyane2040]

exactlh what i was thinking, thats a real bicep curl hold more than grip!

[@mah4265]

that grip test shown is not isolating the grip, it's a gen'l upper extremity muscle stamina test. It tests those upper extremity, fast twitch white fibered muscles. Use a dynamometer to just test the grip.

[@tal1tal172]

thank you Will, only recently have I started watching your channel, and find it very useful. I am 52Y old, doing workouts regularly, but this video did raise a concern: While the forearm strength has never an issue to me (dead-hang = almost two minutes) and also standing on one foot (over minute), the BOLT test result took me by surprise. Now here is the thing, I have been jogging for ages. I use a heartbeat strap, while jogging 5-6 miles (including inclines) a couple of times a week, and regularly doing stairs workouts (twice a week for 20 minutes or so, on real stairs, not in the gym). My Bolt Test score - I barely managed to last 20 seconds. How is it possible ?? Cheers mate

[@SoulpowerMSRS]

Yes, I can see what you mean. I'm 56yo, not as fit in the cardio sense as I was five years ago but can still run 30mins continuously. My BOLT result after following these instructions was about 15 seconds on my first attempt and about 2 seconds on a later attempt! I think I was taking the instructions too literally (exhale to "empty your lungs" and count until "first urge to inhale"). If this test is actually a real measure of fitness, maybe we need to emphasise the instruction to start relaxed rather than totally emptying the lungs?

[@Schlumbucketreturns]

The Bolt test is absolute nonsense. The human body was not designed to be "tolerant" of carbon dioxide in the bloodstream. A healthy human body is optimized for quick and efficient respiration for which resting heart rate is a much better indicator of cardiovascular fitness. Even holding a breath after inhaling is a better measure of health because it is an indirect measurement of lung capacity.

[@НатальяМатвеева-ы2л]

The same problem with me, 20 sec, no more

[@kamalbardia8203]

Very nicely explained by you. We can follow 5,000 years old Great Indian art of yoga,pranayam or breathing exercise and finally Dhyaan or meditation

[@linebrunelle1004]

every culture has some form of exercise. quit pushing.

[@robertdennis3892]

Correlation doesn't necessarily mean causation. These tests may correlate generally to longevity, but many exceptions can arise on an individual basis.

[@robertnewell5057]

This is generally a sensible and simple video of considerable value. I'm OK on all these tests at 70, but I should also note that keeping generally active is really important and the best contributor to improving balance and cardio and thus increasing your chances of long and health life. If you do that it is likely that one leg balance and no-breath holds will improve. Practicing standing on one leg might improve leg strength, which in turn might help with balance, but the problem is that fall usually occur when we are NOT focussing on bakance. As another commentator has noted, grip is a predictor. You won't live longer by getting a better grip - grip is just a proxy for overall body strength.

[@ronlugbill1400]

Dead hangs are a great exercise, not just a test for longevity. It stretches out the whole body, improves shoulder health, and improves grip strength. However, with some people, it can stretch out the spine too much temporarily and you can risk back injury.

[@rugger1009]

Where did you hear that ? Sounds like nonsense.

[@ronlugbill1400]

When you dead hang and "relax" abdominals, obliques, psoas, QLs and TA, your lower back (lumbar area) will go into extension. The zygapophyseal joints on either side of the spine may not be used to being in extension, and in some people this will cause muscle spasm. By "not used to" I mean that the sensory input to the brain (specifically, the somatosensory cortex) may be interpreted as "this position is strange, it might cause injury". The result is that the small muscles around each spinal segment (rotatores, multifidus) will increase in tension to try to provide "protection.

[@sherekhan90]

@@rugger1009it’s true. Helps loads too with lower back pain, and I guess overall back pain.

[@matthewcaldwell1384]

I nailed em all dead hang 2 minutes and 47 seconds ,bolt test 52 seconds? single leg stand actually quit at 3 minutes cause I’m kinda busy RN but I’m 67 and do weight training.and ride a bicycle zone 2 daily and 3 max heart rate sprints most days, 36” vertical standing high jump,it’s been 3 years since I did a back flip I did a running front flip a couple months back , I can tell I’m not the athlete I was but I know how I am blessed to have won the genetic lottery.I have a brother that will not lift a finger (or leg) to help himself we are 11 months apart I keep telling him he WILL be using a walker if not a wheelchair !!! AT LEAST WORK YOUR LEGS !!! And when we were kids he out shone me in most all sports except gymnastics.ThankYou for advising people on such an important issue 💪👍

[@maryseflore7028]

I "passed" the grip test (to my surprise, might I add), and the balance test (although I've been losing balance for over a year now) with wobbliness - the left leg started wobbling like crazy then grew steadier, the right leg started steadier and wobble as time went on. (1-2 years ago, I was rock steady on both legs, and the stronger leg was the left) For the BOLT test, I got... eight seconds. 😵 Now I'm going to explore your channel to see how I can work on that!!!

[@johnbeggs9669]

Hi there, I'm 70 this year. I still play soccer twice a week and cycle. However I found I had a balance problem over the last 2 to 3 years. I had a stomach muscle strain, and started core muscle strengthening exercises. After only a few days the balance problem completely disappeared. I continued to do the exercises and it's never returned. Try it..

[@Judyeastman]

Oxygen advantage has an app I use with breathing exercises to improve score. They personalize a daily practice and send to your phone.

[@sleepysarah.]

Finding the grip test tricky as I've arthritis in my finger joints, so I don't know if I can try something different for that. On the bright side, I did OK on the other two though! 🙂

[@pjcdm]

Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carbs they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.

[@user-ov4wr5yu4r]

Yes, anyone with rotator cuff problems can't do that either.

[@user-ov4wr5yu4r]

​@@pjcdmThat's pretty good general advice, but it's not guaranteed to work for everyone with arthritis. I just want to say intermittent fasting is a fad. People who don't pig out all day and evening long are already doing something like that. For years I have eaten only two meals because I absolutely can't lie down with anything in my stomach. And the rest of my health didn't improve a bit.

[@sleepysarah.]

@@pjcdm Yep, do a lot of these, and I've always cooked from fresh so eat very little processed stuff and prefer wholemeal & rye bread. It's genetic with me, but everything you've said is right, especially the sugar! Thanks for the advice 🙂

[@pjcdm]

@@user-ov4wr5yu4r thanks. Good info. I suspect the choice of quality food (vs processed food) is key. Research shows exercise to be beneficial too.

[@grahamnewton4381]

Did one minute wrist test each side with 8 kg (body weight 76 kg) and felt ok. 2 mins each leg for single leg test no problem. Breath test, only managed 30 secs despite doing hill walks. Not too shabby at 73 so should have a few more years left. Bye the way, good video will hopefully encourage others.

[@HT-Physio]

Great work!

[@mikemadasafish]

At 76 I do daily Ashtanga yoga . All the above are easy to do. I am going to live to 150!:-)

[@alsci2489]

49 and flunked the breathing one. Eeek nowhere near 40 seconds. That's way hard.

[@PraveenSrJ01]

Thank you so much for all the key 🔑 points Doctor 🧑‍⚕️

[@MarilynMayaMendoza]

I have arthritis so I might be strong, but my joints won’t cooperate on one and three. You can have strong grip, but if you can’t open and close your hands easily, you have to wait for a good day. Similarly, I can stand on one leg for a while, but not the other. On the positive side, I can breathe.

[@pjcdm]

Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carb they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.

[@MarilynMayaMendoza]

@@pjcdm Thank you, I do most of what you suggest at 72. I am not overweight, and I eat whole foods Mediterranean diet. I have bone-on-bone hip arthritis and fibromyalgia before it had a name. I never drank but I do eat more carbs than I should. Aloha.

[@pjcdm]

@@MarilynMayaMendoza oh! Interesting. Exercise helps too a bit perhaps. Do you smoke? Or did?

[@saheeljaleel1632]

I am 76 and I could do all the 3 tests comfortably far beyond the best specified time you mentioned.for example holding my exhausted exhaled depth to almost 1.5 mins. but things can change drastically not in favour at any time because none knows ones fate except the almighty

[@pjcdm]

Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carb they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.

[@idiotsavant53]

I skimmed the bottom tab to see the three. I'm aquatinted with these 3 indicators. BTW I'm about to turn 71. I believe some things are best not understood about oneself. Getting scared, depressed and throwing in the towel is not the way to go. What helps me not to do that is regular resistance training, proper diet with enough protein and life extension supplementation. For me that is GlyNAC, taurine, collagen peptides with additional glycine. Vitamin D3, K2 and Omega 3s. And periodic autophagy triggering fasts. I would like to add the routine from the TRIIM study. Next I will be looking into getting somotropin as I have all the other accompanying supplements (DHEA et cetera). This restores the thymus gland by ridding it of fat accumulation.

[@peterkephart7955]

While I'm not a physiotherapist, I am a 58 year old man with extraordinary abilities on a balance board. I can dance on it, jump up off of and land back on it before either of its ends hit the floor, jump up off of it, spin 180 degrees in the air and land on it again before its ends hit the floor, and more. My many enjoyable hours on it have vastly improved and helped maintain my balance, my cat-like reflexes, my cardio exercise results, my leg muscle strength, my mental health and my self-esteem. I strongly recommend it to anyone who wishes to support their overall health. It is not easy at first; in fact, it can be quite difficult. But once you get the hang of it, you may well find it as addictive as I have.

[@user-oi9to7ux7k]

No problems with your self esteem either by the sound of it.

[@daveroberts7295]

At 65 I fell 15", the height of 2 steps, and ruptured my quadriceps tendon, a pain I imagine to be like a gunshot wound, the sound like a dry stick snapping. I caution anyone in their 7th decade against doing this as this injury is common at that age. The reason I fell, stairs not built to code, riser variance. All medical tests showed no other cause.

[@JamesCappleman]

I'm 71 years old, and my dad died at the age of 53 and my mom died at the age of 73. I have a BMI of 22 and have been seeing a trainer twice a week for the past 8 years, so I'm in fairly good shape. I was able to inhale and then exhale and hold my breath for 40 seconds, but it was difficult. For balance, I did 90 seconds on one foot with no problem. I thought that would be easy because I regularly stand on 1 foot at a time to put on my socks. What's much harder for me is to stand on one foot with both eyes closed. I'll have to hunt for a weight that's 1/10th of my weight and see how long I can hold it.

[@junknapper]

I've used hand scissor exercisers for years, I had to quit hanging as it caused knots to show up on top my shoulders which were painful. i suggest standing on a solid floor on the one leg stand, doesn't work to well on a carpet with a desk mat. ;0). Oh, gotta mention, I don't mind the click ads but doubling up on the long ads are where I cut the Subs, likes off completely. Good luck.

[@sylviafarry7499]

I couldn't even lift the bag containing the weight up to the required position. My BOLT score was 47seconds . The balance score was 47seconds on my right foot but only 26 seconds on my left one .

[@NurseAngie0]

Idk if I believe this or not. I have always had very weak wrists. I have also seen many older patients, as a nurse, way into their 90's who have never exercised their entire lives. Bolt for me was 20, but I meditate a lot and it is not from exercise. My balance has always sucked which I am not sure could be from allergies and my ears being stopped up. My balance didn't really improve even when I did yoga. This gives me something to work toward. 😁

[@robertalenrichter]

I'm 64 and cut off the leg-standing at 51 seconds, each side. The reason was not wobbliness, but rather that the hamstrings got a bit sore. With a bit of stretching and training, I could probably do a couple of minutes, which his encouraging. The BOLT urge came at 25 seconds, but I stopped at 30. I take it that cardiovascular exercise would improve this.

[@herculesrockefeller8969]

An added benefit to holding your breath after exhaling is that it can be used to stop hiccups!

[@Jackiemycat]

I think the biggest problem our parents didn’t face like we did is Ultra processed food. I swear that’s the difference! My Grandmother also smoked like a chimney and drank. Lived to her 90’s

[@leanderrowe2800]

I am female 74, weigh 90lb and tried the 3 tests. My right arm can hold 40 seconds, left arm 30 seconds; standing on right leg for 30 seconds but can't do it on my left leg at all; held breath for 30 seconds. I need to look for your other videos to improve. Thank you.

[@frans.nadeak]

Thanks, very very inspiring and useful for our lives.

[@HT-Physio]

So happy to help!

[@Vankel83]

Grip test: you're at 9KG or 20lbs. I'm holding 13.3 or 30lb dumbbell @ 58years old for 30 seconds. I did 25 seconds before stopping. when I get home, I'll try the 20lb dumbbell.

[@1990-t1j]

I'm 70. Passed all three tests, although I only got to 30 seconds on #2. Out of interest, I can do 150 pressups in three goes, one minute apart: 60/50/40. I exercise for one hour like this, three times per week.

[@kimstephan778]

Welp, I’m dying next week!

[@garth217]

Are you still around. You posted 4 months ago

[@2101case]

83 male. Fail all 3. Hope I don't die young.

[@petersorensen4396]

SAME HERE ALMOST 86 FAILED ALL 3! TAKE NO PILLS NOT EVEN ASPERIN!

[@guyluck9253]

For someone who is 70 +years old how many seconds should one aim for with the bolt test.?

[@swn69]

I'm 54... 178 cm tall, 81.5 kilos... I walk 5 kilometers every morning with my dog and lift weights 3-4 times a week. All those tests are easy for me. HOWEVER: I also just had a stent placed in my heart for an 80% clogged LAD artery and am now taking a statin. So I don't think just because those things were easy for me it correlates to a long life.

[@RickCT2000]

This is so helpful and your videos to help improve are great too. Thank you!

[@HT-Physio]

You're very welcome

[@jillbolt6825]

Hiya Will, do you have any exercises to help improve BOLT ? I thought I was relatively fit and healthy until I tried this, and only managed 18 seconds!!

[@ash9x9]

It is just practice. I can hold my breathe for 2 mins with lungs full, first time tried this BOLT and gave up at 11 secs.! And I am very fit IMHO..!

[@jillbolt6825]

@@ash9x9 Thank you! I teach yoga, so breathwork is part of my class. I can exhale and hold for a while, but pinching my nose adds another dimension!

[@Schlumbucketreturns]

These tests seem more appropriate for the "over 65" group. I just turned 50 and I'm in better physical condition now than I was in my thirties. If you can't hang from a bar or stand on one leg you've got real serious physical condition issues no matter what age you are.

[@321ssteeeeeve]

The exhale hold exercise is an excellent means to measure your cardiovascular and respiratory health for any age. If 40 seconds is easy, try 1 minute Also, after 2 -3 minutes on one foot it starts to get brutal

[@Schlumbucketreturns]

@@321ssteeeeeve I think the "Bolt test" is nonsense. I only last about 20 seconds, but I am extremely fit with a very low heart rate and never feel out of breath. The test doesn't measure anything useful, as your body isn't designed to "tolerate" carbon dioxide. From what I have read, the test isn't used by serious medical professionals to gauge cardiovascular fitness. The test seems to be promoted by a for-profit company, and it is really dubious to think that "practicing" the test to get a better score will make a person more fit.

[@321ssteeeeeve]

@@Schlumbucketreturns The test has a specific application in sprint swimming events (breathing slows you down) and free diving. Also, CO2 tolerance does have some implications with lactate buffering ability. And in support to what you said, I am certain there is a large minority of marathoners who would find 20 difficult. There are also breathing preparations one can execute to easily increase the time within minutes (see Wim Hof), you can go from 20 seconds to over a minute in same day. However, if you have a baseline time for the test and notice a drop or increase, it will be an useful indicator in training

[@carstenhansen1920]

"Hang from a bar?" He probably means "Hang in a bar."

[@PianoUniverse]

I worked in a cath lab for many years and we had to check circulation in the patients feet before a case. Anecdotally I noticed patients with gnarly feet had the worse arteries.

[@margaretvanson3601]

My grip has been compromised by osteoarthritis in my wrists, one wrist has had a bone fusion and I'm trying to avoid the same happening to the other. I'm strong and healthy everywhere else.

[@PrimaLongevity]

I am 55. I am definitely going to take these 3 tests soon. Will post results here.

[@ds6914]

Grip test... shape of what you're gripping makes a huge difference

[@nikjohnson832]

Hi Will, thanks your exercises are brilliant.❤

[@HT-Physio]

You're welcome!

[@thenuclearsandwich]

Easy peasy. Immortality here I come. 😁

[@nickybomont6074]

I think a lot of people on here don’t understand that it’s not a case of living forever, but living as long as you can with easy mobility and medication-free.. And You don’t feel stiff because you’re old, you feel old because you’re stiff. Use it or lose it in other words….

[@triohealthchiropractic]

Super informational and helpful! This is such a great video! Thanks for this.

[@HT-Physio]

You're very welcome

[@Longtack55]

I squeeze my ancient bathroom scales in both hands to measure grip strength

[@jeff3638]

My Granny is 96. She can choke you out with her grip..she drinks a 12 pk Bud be before lunch.. burns 5 Cubans per day...dry fires her sixs guns quick draw..can balance on one leg for hours ..cusses like a Sailor...rides a Vincent Black Shaddow😅sleeps like an Angle..etc

[@rupeshdave3754]

I am 58, Test 1- will update Test 2-35 seconds Test 3- more than 60 seconds. Thanks 🙏

[@bridgetplunkett7630]

This was a great video. I did well on all except the breathing. Definitely will have to work on that. Thank you so much. Knowledge is power.

[@HT-Physio]

Knowledge is power indeed!

[@nitinkapoor4752]

I am 52. I play squash and so have slight tennis elbow which affects my grip. But just before covid hit, I did 120kg dead lift and 120kg squats(full set of 12). My oxygen level as per my smart watch is in the top ‘excellent’ level and my resting heart beat remains under 60 and closer to 50 sometimes even 49(just few times )… so overall so far so good!

[@mattlee2235]

120kg deadlift is average but a 120kg squat is good…well done. However, I would check the hr with a doctor - you may need a pacemaker…😂

[@nitinkapoor4752]

@@mattlee2235 :) well see… what has to happen…will happen!

[@marcus_ohreallyus]

I'm 57 and I've been a fit person for the last few years. I do some of the Olympic lifts and can deadlift at least twice my bodyweight. I was doing power cleans and tore my quad tendon a month and a half ago and during recovery it's sucked to not move around as much. Watching the muscle on my left leg shrivel up has been pretty disconcerting and I'm starting to get other little aches and pains during recovery. I've had to tell my quad tendon snap story a few times and I usually joke that "this is the beginning of my downward slide". But I'm only half joking.

[@parrotladder9025]

58 yr old female cancer survivor determined to be the best version of myself- did the hang in the gym , managed 60sec to failure - thought that was pretty good!😂

[@3putt548]

I feel like I’m going to die when I get out of bed everyday!

[@bevcaduff9810]

😂😂😂

[@NinaAndrew-fp1sd]

It’s a useful video. Thanks for sharing.

[@Lisajen-h5u]

As far as the breathing, I do the Wim Hoff where you hold your breath for 30 seconds then 1.5 minutes.

[@simongee8928]

I did the single leg stand test in a medical, no problem, but was then asked to repeat it with my eyes closed; much, much trickier- !

[@HT-Physio]

Definitely - it's a lot harder when you don't have a point to focus on