Your Longevity
Check-In

An 8-marker assessment that shows how your strength, balance, cardiovascular fitness, and recovery compare to other adults your age.

1 About You

* First Name

* Email

* Age

Sex (used for age-matched norms)

2 Quick Health Check

Have you fallen in the past 12 months?

Do you ever feel unsteady when walking or standing?

Are you worried about falling?

Do you take 4 or more medications?

3 Leg Strength

30-Second Chair Stand Test

You'll need: A chair (standard height, no arms) and a timer.

How to do it:
1. Sit in the middle of the chair, back straight, arms crossed on your chest.
2. When the timer starts, stand all the way up, then sit all the way back down.
3. Repeat as many times as you can in 30 seconds.
4. Count each full stand.

* How many full stands did you complete in 30 seconds?

4 Cardiovascular & Strength Capacity

VO₂ Max

Do you know your VO₂ max? (from a wearable — Garmin, Apple Watch, Polar)

VO₂ Max (ml/kg/min)

Perceived Cardio Fitness

How would you describe your cardiovascular fitness?

Grip Strength

Can you open a stiff jar without help?

Weekly Exercise

How many days per week do you exercise (30+ min of intentional movement)?

5 Balance & Sleep

Single-Leg Stance Test

You'll need: A timer and a wall or chair nearby for safety.

How to do it:
1. Stand on a firm surface. Place your hands on your hips.
2. Lift one foot off the ground — whichever leg you prefer.
3. Start the timer. Hold as long as you can (maximum 60 seconds).
4. Stop if your foot touches the ground, your hands leave your hips, or you need support.
5. Test both sides. Record the shorter time.

* How many seconds did you hold (shorter leg)?

Sleep

How many hours of sleep do you typically get per night?

How would you rate your sleep quality?

6 Walking Speed

4-Meter Walk Test

You'll need: 4 meters of clear floor space (about 13 feet) and a timer.

How to do it:
1. Mark a start line and a finish line 4 meters apart (use tape or shoes as markers).
2. Stand at the start line.
3. Walk to the finish line at your normal, comfortable pace — like you're walking to the mailbox.
4. Have someone time you, or time yourself. Do it twice and use the faster time.

* How many seconds did it take (best of 2 trials)?

Your Independence Score

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/ 100

Functional Age Profile

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Fall Risk —

Clinical Recommendation

Age-matched norms from Studenski et al. (JAMA 2011), Mandsager et al. (JAMA 2018), American College of Sports Medicine VO₂max tables, and the SPPB clinical framework.
Not a medical diagnosis. Consult your physician before starting any exercise program.