Staying fit as we age is essential to maintaining good health and longevity. Many people overlook the importance of fitness age, which goes beyond how we look or feel. It refers to how well our bodies are aging based on our cardiovascular health, strength, balance, and endurance. While chronological age is unavoidable, fitness age is something we can control, and improving it can add years to your life.

Our bodies undergo several changes as we age—muscle mass decreases, balance worsens, and endurance declines. But these declines aren’t entirely inevitable. By paying attention to our fitness levels and making an effort to stay physically active, we can slow down many of these changes.

The good news is that small lifestyle changes can make a big difference. Fitness experts and health professionals agree that regular physical activity, balanced nutrition, and strong social connections are key components in promoting healthy aging. Cardiovascular health, for example, is closely tied to longevity, with even minor improvements contributing to better outcomes.

As Dr. Randall Espinoza from the UCLA Longevity Center suggests, tracking some essential fitness benchmarks can give us a clearer picture of how well we’re aging. From your cardiovascular health to your core strength, there are simple exercises you can do to gauge your fitness level and track improvements over time. So, test your fitness with these simple exercises and stay healthier longer.

Aerobic Fitness: Cardiovascular health is a major component of longevity, as it improves oxygen flow and helps prevent diseases like heart attacks and strokes. To test your aerobic fitness, try a 12-minute run or a 1-mile walk.

The goal is to complete the distance at a steady pace and measure how your heart responds. Regular cardio activities, such as brisk walking or swimming, can improve your fitness age over time.

Upper-Body Strength: Maintaining upper-body strength is crucial for independence and mobility as we age. A good test for this is the push-up. Perform as many push-ups as you can in one go, ensuring that your form is correct.

You don’t need to do traditional push-ups if that’s too challenging—knee push-ups or wall push-ups can also help build upper-body strength. Improving your strength can reduce the risk of injury and improve your overall fitness age.

Core Muscular Endurance: A strong core helps with balance, stability, and overall body strength. The side plank is an excellent exercise to test core endurance. Hold the side plank position for as long as you can on each side.

Over time, try to extend how long you can maintain the position. Strong core muscles will support your spine and improve your posture, which are both critical as you get older.

Mobility and Stability: Mobility and balance are important for preventing falls, which become more common as we age. To test your stability, try the no-hands get-up: Sit on the floor, then try to stand up without using your hands for support.

This exercise challenges your balance, coordination, and leg strength. Practicing mobility exercises like yoga or tai chi can enhance your flexibility and keep you agile in your later years.

Once you’ve tried these fitness tests, use them to track your progress over time. Consistent exercise tailored to improving cardiovascular health, strength, and balance can help you lower your fitness age and promote longevity.

Incorporating these exercises into your routine and pushing yourself to improve in each area will have long-term benefits for your overall health. Join the Age Brilliantly forum today to learn more about how to stay active, healthy, and purpose-driven as you age. Register now to connect with others on the same journey!