Dr. Justin Lee, D.C.
Minnetonka Family Chiropractic

Here’s something that might surprise you: your birth certificate doesn’t tell the real story about how you’re aging.

I’ve worked with 28-year-olds whose bodies functioned like they were 50… and 65-year-olds who moved better than most people half their age. The difference? Functional capacity. How your body actually performs in real life.

And honestly, most people have no idea where they stand until something breaks down.

So let’s change that. Here are 10 research-backed tests you can do RIGHT NOW to get a real assessment of your biological age and longevity potential. No fancy equipment needed for most of these—just your body and a little honest self-assessment.

1. The Dead Hang Test

Can you hang from a pull-up bar for 60 seconds?

I know that sounds simple, but this one test tells me SO much about someone’s shoulder health, grip strength, core stability, and overall neuromuscular function.

The research: A 2022 study in Frontiers in Physiology found that people who could dead hang for at least 60 seconds had significantly better shoulder health and musculoskeletal balance. More importantly—grip and hang time are powerful predictors of how well your body maintains strength as you age.

Your goal:

• Women: 60 seconds
• Men: 90 seconds

Can’t hit that yet? That’s your starting point. Work up to it.

2. Grip Strength (The Vital Sign Nobody Talks About)

If I could only test ONE thing to predict longevity, this would be it.

Grip strength isn’t just about your hands—it reflects your ENTIRE neuromuscular system, metabolic health, and even cognitive function.

The research: Meta-analyses of over 140,000 people show that lower grip strength correlates with higher risk of all-cause mortality, cardiovascular disease, and cognitive decline. Every 5 kg decrease in grip strength was associated with a 16% increased risk of death.

Why? Because grip strength reveals:

• Whole-body neural drive
• Muscle quality (not just size)
• Mitochondrial function
• Hormonal balance
• Chronic inflammation levels

Your goal:

• Men: Above 40 kg (88 lbs)
• Women: Above 25 kg (55 lbs)

You can test this with a handheld dynamometer, or honestly, just see how long you can carry heavy groceries without switching hands.

3. The Sit-to-Stand Test (This One’s Wild)

Can you sit down on the floor and stand back up without using your hands, knees, or leaning on anything?

A 2012 Brazilian study published in the European Journal of Preventive Cardiology made waves when they showed that this simple test was a STRONG predictor of mortality risk. Each additional “support point” you needed (hand, knee, arm) increased mortality risk by 21%.

Think about it—this one movement requires:

• Hip and ankle mobility
• Balance and coordination
• Core strength
• Neuromuscular integration
• Body awareness

All critical factors for staying independent as you age.

Your goal: Sit cross-legged on the floor and stand up with ZERO hand or knee contact. If you can’t… that’s your homework.

4. Gait Speed (How Fast You Walk Matters More Than You Think)

Walking speed is called the “sixth vital sign” for good reason.

A massive meta-analysis in JAMA found that every 0.1 m/s increase in walking speed was associated with a 12% reduction in mortality risk. Fast walkers tend to have better cardiovascular health, sharper cognitive function, and superior neuromuscular coordination.

And here’s what really gets me—slower gait speed can predict cognitive decline YEARS before symptoms appear.

Your goal: Maintain a walking speed above 1.0–1.2 m/s (roughly 3.0–4.0 mph) over a 4-meter test.

Honestly, just notice how you walk. Are you cruising confidently or shuffling cautiously?

5. Single-Leg Balance (Your Brain Health Indicator)

How long can you balance on one leg without wobbling or touching down?

If you can’t hold it for at least 10 seconds, that’s a red flag. A 2022 study in the British Journal of Sports Medicine showed that inability to balance for 10 seconds was associated with DOUBLE the mortality risk over 7 years.

This test integrates:

• Your vestibular system (inner ear balance)
• Proprioception (body awareness)
• Cerebellar function (coordination center)

It’s a direct window into your neurological health.

Your goal: Balance on one leg (barefoot) for at least 20 seconds without wobbling or touching down.

Level up: Try it with your eyes closed. That eliminates visual compensation and forces pure neurological feedback.

6. Heart Rate Variability (HRV)

This one requires a wearable or app, but it’s worth tracking.

HRV measures the variation between heartbeats—and higher variability means your nervous system is more adaptable and resilient. It’s basically a recovery and stress-resilience score.

The research: A 2020 study in Frontiers in Neuroscience linked higher HRV to lower all-cause mortality and better immune response.

From a chiropractic standpoint, this is HUGE—because spinal health directly impacts nervous system regulation. When we improve spinal alignment and remove interference, we see HRV improve consistently.

Your goal: Track trends with devices like Oura, WHOOP, or Garmin. You want steady, high variability and consistent daily recovery.

7. Resting Heart Rate

Simple but powerful.

Your resting heart rate reflects cardiovascular efficiency. Studies show people with a RHR above 80 bpm have nearly DOUBLE the mortality risk compared to those between 50–65 bpm.

Your goal: Aim for 50–65 bpm at rest. If you’re significantly above that, it’s time to address stress, sleep, and cardiovascular conditioning.

8. The Breath Hold Test (CO₂ Tolerance)

Here’s something most people don’t think about: longevity isn’t just about getting oxygen IN—it’s about how efficiently your body USES it.

After a normal exhale, see how long you can hold your breath before you feel the first urge to breathe. This tests your CO₂ tolerance, which reflects cellular efficiency, mitochondrial function, and nervous system balance.

What it means:

• Under 20 seconds = low tolerance (often linked to anxiety, poor sleep, low exercise capacity)
• 25–35 seconds = moderate
• 40+ seconds = excellent

Your goal: Work toward 40+ seconds through breathwork and conditioning.

9. VO₂ Max (Your Longevity Ceiling)

VO₂ max is the maximum oxygen your body can use during intense exercise—and it’s one of the most direct measures of biological aging.

Data from the Cooper Center Longitudinal Study found that people in the top 25% of VO₂ max for their age had a 50% LOWER risk of all-cause mortality compared to those in the lowest quartile.

Your goal:

• Men: ≥ 40 mL/kg/min
• Women: ≥ 35 mL/kg/min

You can estimate this through fitness trackers or get it tested on a treadmill/bike.

10. Recovery Time (How Fast Can Your Body Bounce Back?)

Your ability to recover from stress—physical, emotional, or environmental—is one of the most accurate indicators of resilience.

The classic test: 1-minute heart rate recovery. After moderate exercise, how much does your heart rate drop in the first minute?

The research: A 2021 meta-analysis showed that a drop of less than 12 bpm in the first minute is linked with significantly higher cardiovascular and mortality risk.

Your goal: Your heart rate should drop at least 15–20 bpm in the first minute after exercise.

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Here’s the Thing…

Longevity isn’t built in one workout, one diet, or one supplement. It’s built in the micro-decisions you make every single day.

Testing your functional age instead of just counting birthdays gives you a real roadmap for improvement. These aren’t just numbers—they’re feedback from your body about how well you’re adapting to life.

In my practice, I tell patients all the time:

“Your ability to adapt is the single greatest indicator of your health. These tests aren’t just metrics—they’re mirrors showing you where you truly stand.”

The Bottom Line

You can’t cheat longevity—but you absolutely can train it.

Simple, consistent movement. A resilient nervous system. Quality sleep. Daily posture awareness. These form the foundation for decades of vibrant health.

Want to know where YOUR functional health stands? Or how to improve these markers through specific chiropractic care, mobility work, and nervous system optimization?

Let’s chat. Schedule a longevity assessment at the clinic and let’s build your roadmap to not just living longer—but living BETTER.

Because healthspan isn’t measured in years lived… it’s measured in how fully you can live every one of them. ✊

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Dr. Justin Lee, D.C.
Minnetonka Family Chiropractic

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Dead Hang & Shoulder Function

1. Page P., et al. Journal of Physical Therapy Science. 2022. Research on shoulder joint stability, grip endurance, and upper-body kinetic control.
2. Behm D., Colado J. Frontiers in Physiology. 2022. Neuromuscular mechanisms behind sustained isometric grip and shoulder integrity.

Grip Strength & Mortality

3. Cooper R., et al. “Grip Strength Predicts All-Cause Mortality.” BMJ.
4. Celis-Morales C.A., et al. “Grip Strength as a Predictor of Disease.” The Lancet.
5. Bohannon R.W. “Hand-Grip Dynamometry Predicts Vitality and Health Outcomes.” Age and Ageing.

Sit-to-Stand Longevity Test

6. Araújo, Claudio G. et al. “Ability to Sit and Rise from the Floor as a Predictor of All-Cause Mortality.” European Journal of Preventive Cardiology (2012).
   • Each support point used = 21% higher mortality risk.

Gait Speed (The Sixth Vital Sign)

7. Studenski S., et al. “Gait Speed and Survival in Older Adults.” JAMA (2011).
   • Each 0.1 m/s faster walking speed = 12% lower mortality risk.

Balance Longevity (One-Leg Stance Test)

8. Araujo C.G. et al. “Balance Test Predicts 7-Year Mortality.” British Journal of Sports Medicine (2022).
   • Inability to balance for 10 seconds ≈ 2x mortality risk.

Heart Rate Variability (HRV)

9. Shaffer F., Ginsberg J. “HRV: A Review of Mechanisms and Clinical Relevance.” Frontiers in Neuroscience.
10. Thayer J., et al. “Decreased HRV and Increased Mortality.” Biological Psychology.

Resting Heart Rate

11. Zhang D., et al. “Resting Heart Rate and Mortality Risk.” Canadian Medical Association Journal (CMAJ).
12. Fox K., et al. “Heart Rate as a Predictor of Mortality.” European Heart Journal.

Breath Hold / CO₂ Tolerance

13. Courtney R. “CO₂ Tolerance and Autonomic Regulation.” Journal of Bodywork and Movement Therapies.
14. Laffey & Kavanagh. “Hypocapnia and Physiological Stress.” British Journal of Anaesthesia.

VO₂ Max & Mortality

15. Blair S.N., et al. “Cardiorespiratory Fitness and All-Cause Mortality.” JAMA.
16. Cooper Center Longitudinal Study, Aerobics Research Center.

• Higher VO₂ max = 50% lower mortality.

Heart Rate Recovery (HRR)

17. Cole C.R., et al. “Heart Rate Recovery and Mortality.” New England Journal of Medicine.

• HRR < 12 beats = significantly higher risk.

18. Qureshi W.T., et al. “HRR and Cardiovascular Mortality.” Heart Rhythm Journal.

General Longevity Research

19. Ferrucci L., et al. “Biomarkers of Biological Aging.” Nature Medicine.
20. Seals D., et al. “The Biology of Healthspan and Longevity.” Circulation Research.