Last Time I Checked: My Body and the Aging Process
- Laurie Harmon
- 5 hours ago
- 5 min read
As I write this post, I am remembering that one of my last posts was on a similar topic: Aging. Ironically, forgetfulness is one of aging's hallmarks.
I turned 60 this year, and sometimes when I'm less than motivated to do a thing, I find it easy to blame my "aging body." That excuse, though, falls flat (no pun intended) when I realize that there are 90 year old's running marathons (something I could never do).
I was fortunate, then, to have come across this January 22, 2026, New York Times article written by Dana G. Smith that addresses how well a person ages.
So, taking this newspaper's test seemed to be the least I could do to shame myself into being more active and making less excuses for my "aging body." After all, 60 is the new 40, right?! As you read my journey through the test, I urge you to also take the test, then share your results (if you dare!).
Step One: The "Sitting-Rising" Test
The "Sitting-Rising" test consists of three main parts: standing, sitting, then standing again. While this sounds easy, there are some caveats in the scoring (see below for how to score). The article states that, "Adults in their 30s and 40s should aim for a perfect 10, said Dr. Claudio Gil Araújo, the dean of research and education at the Exercise Medicine Clinic in Brazil, who developed the test. Anyone over 60 who gets an 8 is 'in very good shape.'"
How to Score: Following the process outlined above, use the following formula to score yourself on a 10 point scale: five points for sitting down (easy, right?!) and five points for standing up. Here's the kicker. you lose one point every time you have to use another body part to help you up (ex. hand, knee, etc.). Not so easy now, right? You also have to subtract a point if you "lose your balance."
My Results: I earned 5 points for sitting down (yea!), but I only earned 2 points for standing up (I lost 3 of the 5 points by using both knees and one arm on my knee for support). My score of 7 is just one point below "very good shape," so I'll take that as a win.
Step Two: The Walking Speed Assessment
This one gave me great pause. Anyone who knows me will tell you I'm a slooowwww walker. Even in high school and college, when I was about 35-40 pounds lighter, I couldn't keep up. I blame my Ehlers-Danlos Syndrome for poor joints, but hey, I guess everyone has some kind of excuse, right?! At any rate, I was not optimistic for this test, which consisted of a complicated formula paired with the caveat that you should retest periodically to monitor how fast you might be declining. That's not depressing at all...
According to the article (including the need to re-test every few months - EW!- the slower you walk, the more concern you should be over the following bodily systems: cardiovascular, musculoskeletal, vestibular (balance), sensory, and nervous systems.
How to Score: Measure out about 13 feet on a straight, flat surface, (thank goodness - I trip on a speck of dust) and time how long it takes you to cover the distance while walking at normal speed (is "turtle" a speed?). The distance should take you "a little over three seconds total."
My Results: I was able to manage 13 feet in 3 seconds! I guess I can walk at an adequate pace when I need to! Fear is a fine motivator, and I was a little concerned about failing this test. I may have boogied a little faster than the rules call for, but hey, I'm an overachiever!
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Step Three: Grip Strength
Aside from being in physical therapy for an angry right rotator cuff, I decided to risk further injury for the good of this experiment, and, of course, my health. According to one expert your grip strength is important because, "'When you’re using your hands more, it’s probably because you’re doing things more.'" The explanation is more practical than scientific, which suits me just fine.
Doctors would normally test this using a contraption known as a "dynamometer," but you can test yourself at home.
How to Score: To perform a home test, the article says to start by "walking for 60 seconds while holding a heavy weight in each hand (also known as a farmer’s carry)." Additionally, you should "start with a lighter weight" and then increase the weight until you "experience hand or body pain." A 45-year-old man should aim to carry two 60-pound dumbbells, a 65-year-old two 40-pound dumbbells and an 85-year-old two 25-pounders. For a woman at those ages, goal weights are 40 pounds, 25 pounds and 15 pounds in each hand.
My Results: The highest weight I was able to achieve in 60 seconds before feeling pain was right around 20 pounds. Even though that was slightly under weight, I'm confident that I can continue building up my strength to achieve the 25 pound goal. No more relying on my husband to carry the laundry hamper to the machine. Time to build up my strength!
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Step Four: The Single Leg Stand
I found my self being far more optimistic than I had a right to me. Five years ago, I could do this with my eyes closed (which is literally part of the test). It's all about balance, isn't it? No big deal. We all know balance plays an important for part in preventing falls, something many older folks try to avoid at all costs. The test is simple, too. You just need to stand on one leg for 10 seconds (obviously, do both
sides). If you'd like to add rigor to your test, close your eyes (but only if you are confident you won't fall...). I set a timer on my phone and gave it a shot.
How to Score: Because the article states that "20 percent of adults" between the ages of 51-75 "were unable to make it to 10 seconds," I guess my results track. However, the article also warns that "those individuals had an 84 percent higher chance of dying in the next seven years, possibly because they were unhealthier at the start of the study."
My Results:Â I got to 6-7 seconds on each leg, but I was swaying a bit to stay on balance. I clearly underestimated the difficulty! I'm in the 20% category. Time to work on my balance!
Overall, the article quoted one expert as saying that while "'You can’t predict an individual’s precise mortality'" (thank goodness!), if you are "'below average...it's likely you won't fare as well long-term.'"
Simply put, the older you get, the harder it will be for you to "get around." Understood. Depressing, but, understood.
After reviewing my results, I have a few takeaways. First, I need to stop making excuses for myself. While I still won't be running any marathons, I can improve the quality of my "golden years" by focusing on incorporating basic strength training, balance, and endurance into my daily routines. I can do this by practicing my balance while watching television, taking regular walks at increasing distances, and even carrying the laundry basket and other "heavier" household items instead of pawning the task off onto my husband.
As is often the case, making just a few changes in your approach, attitude, and actions can make a big difference. What are your takeaways?