The ‘candle’ test and 8 other simple health checks to help you live longer
SEE where your body is at with this series of simple tests.
If you struggle with any of them, or are concerned about a decline in your fitness, speak to your GP.
1. Big heart
Resting heart rate determines the efficiency of your ticker.
The NHS says you should see a GP if you think your heart rate is continuously above 120 beats per minute or below 60bpm.
Do this before attempting tests 4 through 9.
2. On fire
Can you blow out a match six inches away?
The Snider Test is a way to test lung function.
If you cannot extinguish the match, seek medical advice.
3. Measure for measure
Cut a length of string to your height, divide in half, and see if it wraps around your waist (one inch above your belly button).
If the two ends of the string don’t meet, your visceral fat level is too high and you are at higher risk of type 2 diabetes, heart disease and sleep apnoea.
4. Step up
The Step Test assesses aerobic fitness.
Step up then down, on and off a small step, for three minutes, then stand still and measure your heart rate for a minute.
“Below average” fitness for men aged 46-55 is 117-122bpm, and for women it’s 121-129.
5. In position
Get into the plank position as if you were about to do a push-up.
Your elbows should be tucked in, with the shoulders directly above the elbows, then hold the position.
This is a test of core strength.
A bad score is below 45 seconds.
6. Hold it
Proprioception is the ability to tell where your body is in space, even with your eyes closed, and is a marker of flexibility.
Stand on one leg and shut your eyes.
You should be able to hold your position for at least five seconds.
7. And flex
The sit and reach test assesses hamstrings, hips and lower back flexibility.
Your flexibility is functional if you can reach your soles without bending knees.
8. Feel the burn
Burpees are a full body workout and high-intensity exercise that tests heart rate.
A good result is managing five in one go.
Anything over 12 is impressive.
9. Back it up
Stand up and look at your feet.
Your feet should be facing forwards so your legs and hips work equally.
Lean against a wall, heels lightly touching it.
If your body is balanced, your head will touch the wall.