Want to predict how long you’ll live? Knowing is impossible, but there are simple research-backed tests—tests you can do for free, at home—that provide indications.
For example:
- You can do the sit-rise test.
- You can try to stand on one leg for 10 seconds.
- You can see how many pushups you can do.
- You can hang from a bar (or squeeze a tennis ball).
Performing relatively poorly on any of those tests correlates to a significantly greater risk of premature death—information that is interesting, but only helpful if used to make positive changes.
The key to living a longer, healthier life is to work to improve your level of health and fitness, regardless of where it currently stands. Improvement definitely correlates to greater longevity; a study published in the Journal of the American College of Cardiology (h/t to Arnold Schwarzenegger’s newsletter) determined poor fitness was linked to a greater risk of premature death than any other single cardiac risk factor.
As the researchers write, “Notably, at least a 50 percent reduction in risk can be achieved by most individuals with moderate [cardiac risk factors] for their respective age categories.”
Sounds good, but how? The key is to think about metabolic task equivalents, or METs. A MET is a measure of the ratio of the rate at which a person expends energy because of an activity. Here’s a simple breakdown:
- 1 MET: sitting at rest
- 3 to 4 METs: walking briskly, on flat ground
- 5 to 6 METs: walking briskly uphill, or lightly jogging
- 8 METs: jogging at a reasonable pace (think hard to maintain a conversation)
- 10 METs: running a 10-minute mile
- 12-plus METs: sustained, competitive-level running (for the average person, think 8-minute or below miles, a target I can no longer hit)
And here’s the thing: A study published in the Journal of the American Medical Association found that every step up the MET ladder drops your risk of death by any cause by 13 percent, and your risk of heart attack by 15 percent. Go from sedentary to being able to take a brisk walk? Your risk of death drops by 13 percent. Go from sedentary to being able to lightly jog? Now your risk of death has dropped by 26 percent.
The “ladder” described above is one way to evaluate your current MET threshold. Another is to do a stair test. Time how long it takes you to climb four flights of stairs (60 steps) as quickly as you can, and assess your results:
- Poor: 90 seconds or longer. That’s cause for concern, and for getting more exercise. (And maybe talking to your doctor.)
- Good: 60 seconds or less.
- Great: 40 seconds or less, or the equivalent of 10 METs.
(Put another way, climbing at least one flight of stairs without stopping indicates a functional capacity of 4 METs, which is considered an acceptable baseline risk for everyday activities.)
Again, the key is to improve your score, because doing so correlates to a reduced risk of premature death.
How? Simple. (Not necessarily easy, but simple.) If you’re sedentary, start taking walks. If you already take regular walks, mix in a little jogging. If you already jog, mix in some occasional harder runs.
Or add stair climbs to your daily routine. Or cycle. Or do a bunch of burpees. Anything you do to improve your cardiovascular fitness will boost your MET threshold.
For many, a great goal is 8 METs. Sure, 10 METs would be better, but the time and effort required may be more than you are willing or able to devote.
And that’s the beauty of working on your cardiovascular fitness. You don’t have to become an elite athlete.
If you want to improve your odds of living longer, you just need to be a little fitter than you already are.
—Jeff Haden
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.
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This article originally appeared on Fast Company’s sister website, Inc.com.
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