Spot on. I' m 70, I have been doing some of your exercises and they are wonderful. I' m independent, mobile, going on a solo trip to Italy next Tuesday. Thanks for sharing your expertise in the videos.
I am 100 years old and I was fine until about nine months ago still taking my dog out for walks twice a day when taking the rubbish out to the bin I had a fail I managed to crawl back in doors I later had another fail indoors since then I have suffered with back pain although while not gone completely this is much better as I have been using a TENs machine I now have to walk with a stick and I cannot walk far but with scooter i cope I have been unable to get any help from my GP if they cannot see it they do not believe it I have bought your book which I have found to be very helpful sorry to have gone like this but it helped to get it of my chest
Good for you. I'm sorry your GP doesn't get it but not surprised. Keep moving as much as you can and take good care. If it is any help to you, I'm 70 and have had back pain from my 40s on, as a result of lifting injuries from when I was a nurse. TENS is definitely helpful, as are cooling creams such as Uddermint (you have to experiment and find what works for you), but exercise is king for me. If you can afford it, a few sessions with a private physio helped me enormously, as they can guide you about what exercise to do when. Regrettably, I had some NHS physiotherapy which was useless; then I discovered a private guy who was willing to take the time and trouble to work with ME and not by numbers. I do realise not everyone can afford this, but if you can it does pay off in the long run. Good luck to you.
Best Wishes Peter Martin! I am glad you are watching these important videos from Will. Your longevity is amazing and I hope you have a complete recovery from your fall. Keep positive and know you are not alone.
man......God bless you! 100 years old?!!!! Listen, at your age, doing the ordinary simple things are no long there ordinary simple things so sadly it usually means that you have to consider altering your behavior or at the least, identifying the "risk" behaviors you perform...so yeah, taking garbage out sounds like one of those "risky" activities at 100 years old depending upon how much garbage you have.......anyway, I wish you much luck and FULL recovery; however, like I said, please think about some of the activities you are involved in and perhaps re-think how you go about doing them.....I'm not saying you shouldn't take your garbage out but perhaps making the containers smaller and make more trips rather than a single trip with a larger container......I can see how this could be incredibly challenging as even now, a 60 year old, taking the garbage out can be quite challenging and the possibility of falling is definitely there............take care.....I wish you another 100 birthdays!
I probably would fail all 3 tests. I'm 91 years old and on my stationary bike an hour each day, I do arm and neck exercises in the first 15 minutes. My main aim is to exercise my heart.
You have already won the race. My mother passed at 94 but her last 4 years were not worth living. She kept herself healthy through diet and exercise but father time finally got her, she went down fighting. It is nice to hear of somebody doing well at this age. Cheers.
I remember when my father turned 98 and my sister tried to change his diet. I said to Dad to tell her "if I'd known I was going to live so long I'd have taken better care of myself."
He left out part of the scheme. He didn't get around to where riding a stationary bike and doing arm and neck exercises in the first 15 minutes gives you a good chance of living past 55. Maybe even 56.
Frmale, age 82. 68secs holding 11.5lbs. 37 secs BOLT, 90 secs static one-legged stand. 2 years ago I broke my hip and had a partial hip replacement. one year ago I slipped on ice hiking in the mountains and badly sprained hip abductors and tendons, just now recovered to 95% I have spondylolisthesis grade 1 anterior and posterior in lumbar, facet joint arthropathy and degenerated disks . My oxygen intake is 97 to 100, I'm never breathless doing exercises that my PT says leaves most people breathless. I had to stop BOLT test due to increasing pain in my spine standing with weight compressing it. I was very fit when I broke the hip (backpacked high elevation trails in the Sierra Nevada Mountains solo.) I've worked diligently to regain the fitness, landscaping my yard, doing PT exercises faithfully strengthening the entire core.
Those are pretty good scores - I'm about 60 male about 90kg - grabbed a 10kg weight ( 22lbs ) - over 75 seconds right - 60 left- not good at bolt just 20 seconds - then got bored doing leg - so stopped at 2 minutes 30- somewhere over 3 minutes I suppose - good news is we can improve these scores - see bolt I can do with breathing exercises through nose with light breathing an exercise - my balance has been good - . Going to increase strength and cardio - my dogs are 14 years so have to go easy with walks - especially hot days - - if they were young would love to do a lots of long 4 hour plus hill hikes - Have a treadmill being shipped for my wife - so I can use it for 15% incline and fast walking - I let my dogs stop and sniffed as much as they want - so hardly fast - my leg test sounded a bit lazy just stopping so did left got to 2 minutes 40 seconds - calf muscle on that one started getting painful ( must use it - to assist foot grip ). I meet 80 and 90 year olds old walking the hills - so makes a big difference - I think more knowing to add in resistance/strength training - is going to have a big impact on health in later years I think from memory if you can do 1 minute eyes closed on one leg - good sign of both balance and brain health - I just got there a decade ago when mucking around with son , nephews and niece- tried now just 27 seconds first time
Will, these videos are fantastic and I’m so pleased to see the next generation of physios, really educating all of us in a simple manner. As a fellow physio over 60.. I say “Brilliant, keep it going!” Sean
Brilliant as usual. I’m 74 and only realised a few days ago I actually couldn’t close my hands properly into a grip. I’ve exercised them daily and now can’t tighten my fist normally. Todays advice on longevity is very revealing thank you Will. As usual you are a delight to listen to. Well done. Patricia
I passed all comfortably. And I have Parkinson’s. Thanks for the challenge. It’s all about feeling good about yourself, no matter what ever problems you have 😊
Yay you cheered me up -- I'm 68 and regularly stand on one leg, each side for up to 2 minutes. Thanks for providing useful tests that we can check at home.
I thought the whole time watching this… people should be working out every day so that they can pass all of these tests without a problem. It kind of reminds me of this old lady who couldn’t carry her groceries anymore so she started lifting weights. She discovered that she enjoyed working out so much that she started putting on muscle. Long story short, she became a competitive bodybuilder. I love that story, and after watching your video, I realized she probably added many more years to her life.
It makes me wonder if longevity is a lot to do with our luck in this life. My grandmother lived the good life lots of partying on cruise ships 🎉,smoked 20 cigarettes a day , drank whatever she liked most days, enjoyed all foods with no restrictions,worked hard all her life .Life is sweet at any age was her belief,she lived until 97 yrs. A very positive lady in every way. Makes you wonder doesn’t it. ❤
Was called too old at 50! Started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!
At 52 I felt like a kid. Snow skied well, slalomed water skied, played tennis at a high level, did long strenuous mountain hikes. 52 is just middle age. You should be quite fit at that age unless you are just a lazy sack of crap. I am 70 now and just starting to feel the effects of aging, mostly because of wear in my lower back.
Agreed and what’s also great about the young age of 52, you have more room to make a good turnaround usually. I was 226 at 5’11’’ at 52 but it was mostly from me being a lazy shit. Almost ten years later living a healthy life style and I’m 193 with maybe 12 percent fat or lower. I turned it around mostly in 4 months with clean eating and daily exercise. But the real gains came thru carrying around a backpack and hiking long distances day in and day out for about five years during 8-10 months a year. I am grateful to a doctor who gave it to me straight after losing my only child when she was 22 and I was age 52, he said that I probably had less than a year to live due to such stress of a child loss and being sedentary eating crap food. So I made a promise to my child that I would choose life. At age 62 my heart is still broken but my body is in such excellent condition. Gratitude is the attitude.
If a grip is a proxy for overall strength, which correlates with longevity. Then doing grip exercises may not be of much use, because it's not increasing all over body strength. It's like saying strong arms correlates with overall strength which correlates with longevity, therefore doing bicep curls will make you live longer. No it's overall strength. Amazing how no one sees this.
I have autoimmune arthritis affecting hands and wrists and cervical radiculopathy making arms sore and weak, so cannot even attempt the grip test…but i know it is not an indication of my overall strength (which is not great, but definitely not as bad as in my hands and arms). I passed other two tests with flying colors. So I have something to be thankful for. I would like to know if there is an alternative to the grip test for special circumstances. Perhaps core strength test or other option?
I’ve started doing dead hangs at the gym. The first time I did 25 seconds. I’m up to 45 seconds now, after practicing a couple times a week for about 3 weeks. I’ve been practicing standing on one foot for a few months while I brush my teeth. The electric toothbrush is timed so I know when I’ve done 30 seconds, one minute etc. I’ve noticed it’s much easier if I don’t move my head and keep my eyes on the same spot, so lately I’ve been moving my head and eyes to make it more challenging. Thank you for your time and expertise! I’m a 65 year old F and want the next decades to be filled with fun and interesting experiences and activities. I know I have to work hard to make it happen.
I am 64, and I am happy for you. Your approach is great, consistency! Raw garlic will improve breathing, because it powerfully affects the circulatory system. No science, just experience. Chew it well before swallowing.
Thanks for this. I can easily hold an empty breath for over a minute, but what I understand from the video is that the important time is to the first effort to breathe. However, given that I can so easily ignore that small effort, I’m assuming I can go on to record a longer time, until I feel I really should take a breath. Not sure if that is correct.
I was wondering about that too, how urgent is that first impulse? I went with just the first feeling of wanting to breath so only like 38 sec, but I certainly could have held it longer
Just viewed this today and found it most helpful. No long wordy build up, just cut to the facts. I was a competitive triathlete for decades, but gave it up in my late 60's. Now, at age 85, I find that I can no longer run even 100 meters, not swim the length of a pool. It seems that a lot of my muscle mass has vanished. I also failed your balance test in this video, although I did pass (barely) the other two tests. I just started doing treadmill walks up to 3 miles/day. I'd love to do these outdoors, but the snow and frigid temps here prevent that. I'm subscribed now and will check out your other videos. Maybe I can improve somewhat.
Hi Steve. I'm pretty sure that all the training I did in early life has kept me going this far. I'm in overall good shape in spite of the fact that I can't run or swim. I took a 20' fall onto a structure last year. I should have been crippled, but I didn't break a bone, just some bruises. My best suggestion: stay active for as long as you can. It pays off later. i didn't even start until I was 35.@@SmarteeSteve
There's no "maybe" about it, you absolutely can improve. What's more the fact that you were fit and active previously gives you a better chance of seeing physical improvements than if you weren't. There are documented cases of people improving their VO2 Max (a measure of cardiovascular fitness) at an older age than you are. You've just got to get on with it but sounds like you're doing some good things already.
Thanks for the encouragement. I'm doing 3 miles/day on a treadmill now and slowly increasing the incline. I even get up to a slow jog now for about 3 minutes a session.@@FlatToRentUK
I've got a theory about grip exercises - on my allotment there are vital people in their 80s and 90s who are highly active. We all do a fair amount of digging and moving but its the weeding that improves my grip strength. I have to weed on a regular basis on a fairly large allotment that involves pinching and pulling out stubborn weeds sometimes for hours on end. So it's not grip exercises per se but an overall workout that comes with running a busy allotment. Carrying, digging, chopping, squatting, weeding. At the start of a growing season I see it as a PITA but my body tells me otherwise when I'm into a regular regime. I do supplement this with weights.
As a lifelong asthma sufferer, anything to do with oxygen scarcity is going to be stressful. I could not have passed holding my breath for 5 seconds even as a child. I’ve been working for several years on square breathing and 4 seconds on the exhale hold was a real accomplishment. Sometimes I can get to 6 seconds. On the other hand, my morning starts with a climb of 7 flights of steps straight up a mountain to walk my granddaughter to kindergarten.
@@elcheapo9444 thanks! I hope so. My grandmother's made it into their 90s with terrible eating habits and no exercise. With good eating habits and biohacking, I want to be picking out birthday outfits for my second go around as a "teenager". 😊
Finding the grip test tricky as I've arthritis in my finger joints, so I don't know if I can try something different for that. On the bright side, I did OK on the other two though! 🙂
Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carbs they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.
@@PeterDMayrThat's pretty good general advice, but it's not guaranteed to work for everyone with arthritis. I just want to say intermittent fasting is a fad. People who don't pig out all day and evening long are already doing something like that. For years I have eaten only two meals because I absolutely can't lie down with anything in my stomach. And the rest of my health didn't improve a bit.
@@PeterDMayr Yep, do a lot of these, and I've always cooked from fresh so eat very little processed stuff and prefer wholemeal & rye bread. It's genetic with me, but everything you've said is right, especially the sugar! Thanks for the advice 🙂
I am a 71.5 years old female , live in South Africa and regularly hike in the Drakensberg . 4 minutes per arm holding 9 lb leg weights. Bolt nearly 40 seconds , not very happy with that have to work on it. And 4 minutes per leg ( one -legged stand). Thank you very much for the good tips Doctor.
Well, I flunked the tests. Of course, I’m 84 and feel pretty good except for the annoying arthritis in my thumbs. My husband had a very strong grip and in top physical condition, but developed Alzheimer’s disease at age 65 and Parkinson’s soon after.
Fantastic Test 1: 15 seconds Test 2: 60 seconds Test 3: 30 seconds. I am 72. And follow your routines. Had an emergency stent in LAD 10 yrs back. Have scar.Almost died back then.! i kayak a lot in summer--20-30 kms over 10 hrs. Can you suggest an overall exercise routine for at home during winter? Using bands. Water is too cold for me in winter.!! Keep the excellent videos coming.
Great numbers! Just my 2 cents... I'm 57 and a lifelong lifter. I'm understanding well now the adjustments that need to be made as we age. Imo, a few kettlebells and a good rower are the best use of time for overall fitness. Here's a few to look at. Kettlebell Swings One-arm Kettlebell Farmer Carry Heel-elevated Goblet Squat Gorilla Rows Suitcase Deadlift Kickstand Squats The Rogue Concept 2 rower is great bang for the buck.
I find your second test's score difficult to believe. I don't think kayaking would lead you to have 2-3x the cardio capacity of an average person. (Especially at 72!) Are you loading up with oxygen over several breaths before your final exhalation? And are you sure you are stopping at the *very first* sign of tightening or stress, regardless of how subtle it is? If I'm wrong, *sincerest congratulations!* By the same token, you might find it hard to believe that, at 65, I just stood on one leg for exactly *2 1/2 mins.,* repeated on each side. I could have gone a bit longer, but voluntarily stopped because I didn't feel like there was any point for me to continue either time. Also, I dead hang almost ever day, consistently over *two mins.* per hang (for a total of at least five mins.). You've got me beat in the cardio dept., as mine was only an average score, and I intend to work on that more.
@@jimreadey4837It's hard to know if it's discomfort or urge on the most subtle sign, but I definitely suck on the first 2. However, since we have healthy self esteem here, one can't get through a ballet class without balancing on one foot on TIPTOES (demi pointe) for a good count of 8. So I could almost watch this whole video on one flat foot. Reverance (bow or curtsy after performance)
I just built my own after posting above. A 30 lbs band fixed to a short broom stick at either end, free end clamped to the wall just above floor level. Works great. Also do 10 lbs x2 dumbell routine.
@@jimreadey4837 see reply to @michaelfera5515 I also walk 3-4 kms every day, regarding exercises. About breath test... I practice , deep breathe and hold, release, routine every alt day.. some 15-20 counts. I suppose that helps.
61 years 25 sec breath but I still smoke a bit 45 secs balance but I am a skier Grip 40 secs 9 kg Weigh 90 kg Time to do some cardio and cut back more on cigs
As far as my exercises training is concern I tend to be more in tune to a trainer that’s in the senior age THATS been a trainer when they’re young and saying how their body has changed too.that’s a real teacher for my age
Hiya Will, do you have any exercises to help improve BOLT ? I thought I was relatively fit and healthy until I tried this, and only managed 18 seconds!!
I just took the three tests. I did well in two and terrible in one but I was not surprised. In the first, I was able to hold 10% of my weight for at least a minute. It was the second, the BOLT test with which I had trouble. My best time was 14 seconds. But I've had bronchitis and pneumonia at least 4 times each in my lifetime and now have COPD on top of CFS/MS. So that was not surprising. On the balance test, I did well, standing on each foot for at least a minute. I do walk every day, mostly to help my breathing and overall health. I find fresh outdoor air is very helpful and I always feel better after my walk. I was sorry you did not include some (even varying) results to those tests. I presume the better one does, the longer one will live...? But thank you for giving us some indicators that will help us assess our own health.
thank you Will, only recently have I started watching your channel, and find it very useful. I am 52Y old, doing workouts regularly, but this video did raise a concern: While the forearm strength has never an issue to me (dead-hang = almost two minutes) and also standing on one foot (over minute), the BOLT test result took me by surprise. Now here is the thing, I have been jogging for ages. I use a heartbeat strap, while jogging 5-6 miles (including inclines) a couple of times a week, and regularly doing stairs workouts (twice a week for 20 minutes or so, on real stairs, not in the gym). My Bolt Test score - I barely managed to last 20 seconds. How is it possible ?? Cheers mate
Yes, I can see what you mean. I'm 56yo, not as fit in the cardio sense as I was five years ago but can still run 30mins continuously. My BOLT result after following these instructions was about 15 seconds on my first attempt and about 2 seconds on a later attempt! I think I was taking the instructions too literally (exhale to "empty your lungs" and count until "first urge to inhale"). If this test is actually a real measure of fitness, maybe we need to emphasise the instruction to start relaxed rather than totally emptying the lungs?
The Bolt test is absolute nonsense. The human body was not designed to be "tolerant" of carbon dioxide in the bloodstream. A healthy human body is optimized for quick and efficient respiration for which resting heart rate is a much better indicator of cardiovascular fitness. Even holding a breath after inhaling is a better measure of health because it is an indirect measurement of lung capacity.
I am 68 and I ruptured my quadriceps tendon coming on 4 years. On the road to recovery I did a range of exercises after having been in a straight brace for most of 3 months. It was about 18 months to get maybe 80% + of my function back, in which time I got a young and energetic dog. the short story is he got me up to 10,000 steps a day in short order which I kept up for 2 years, now I am down to 8,000 a day, with maybe a day a week exceeding 10,000. On my bad leg, which has arthitis too, I just did >1 minute without to much effort. I have no falling issues, I walk my dog 2 to 3 times a day and also take him to play ball. (PS: my initial injury was not a balance issue either.) PPS: My dog is a medium size at 32 lbs, he was 14mo when I got him and his first owner was a runner. I don't run.
With the one leg balance test, I found it much easier if I extended my arms like a tightrope walker. Is that allowed to count in the timing? Thanks. I am 78 by the way.
that grip test shown is not isolating the grip, it's a gen'l upper extremity muscle stamina test. It tests those upper extremity, fast twitch white fibered muscles. Use a dynamometer to just test the grip.
I'm 65 and passed the BOLT test holding my breath for 45 seconds, I can maintain my balance for more than 60 seconds on either leg. I haven't tried the grip test yet, (need to find something I can use for this one). Glad this showed up in my YT feed tonight. Subscribed so I can learn more. Thanks for the helpful information. 🙂
I just tried the holding my breath challenge while watching this video and preparing food to eat. Woo I was able to hold my breath 40 seconds and that was while standing. Wow. Now I have to test my balance BUT I believe what you're wearing on your feet matters when it comes to balance AND if you have ankle problems that matters as well. Thanks!
The real balance test on one leg is with eyes closed. It's very easy to maintain balance with eyes open. Eyes closed is a famous longevity test that is an accurate predictor of expected life span.
Hi Will. Your videos are so good - you speak clearly and slow enough for old ears :) Have you ever done a video on Meralgia Paresthetica (I have not found it, if you have). Thank you.
❤ Dr. You are good knowledgeable personality. Well and soft spoken handsome man. I am 78 from India. In September 2023 i had bypass surgery. But today I am practicing for my masters diving championships at world class level. ❤Mind is the only barrier. Philosophically speaking I have only body and no mind at all ❤❤
I am 70 years old I live in the American Southwest where the ground is like concrete. I recently dug out an Agave Century plant, they die after they flower, with a pick, and a shovel in 100 degree weather. I wasn't even breathing hard after about 2 hours of digging I did take some hydration breaks. How is that for a test?
Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carb they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.
Idk if I believe this or not. I have always had very weak wrists. I have also seen many older patients, as a nurse, way into their 90's who have never exercised their entire lives. Bolt for me was 20, but I meditate a lot and it is not from exercise. My balance has always sucked which I am not sure could be from allergies and my ears being stopped up. My balance didn't really improve even when I did yoga. This gives me something to work toward. 😁
This is not stressing the grip nearly as much the wrist, forearm, and brachi muscles. Another words it's not representative of somebody trying to hang which requires an extreme amount of hand strength and risks. A better test is simply have a handle and hold the weight down at your side without bending your arm. You'll be able to hold more weight but it's going to put all the pressure on your grip not on the other muscles of your arm
I am 72, 5 years post heart attack/stents and just passed them all, though not by much, room for work. I want a long life, but only if I am fit, my mother-in-law is 91 and totally dependent, pampers, the lot. I have a big box of aspirins if I get like that.
My grip has been compromised by osteoarthritis in my wrists, one wrist has had a bone fusion and I'm trying to avoid the same happening to the other. I'm strong and healthy everywhere else.
I "passed" the grip test (to my surprise, might I add), and the balance test (although I've been losing balance for over a year now) with wobbliness - the left leg started wobbling like crazy then grew steadier, the right leg started steadier and wobble as time went on. (1-2 years ago, I was rock steady on both legs, and the stronger leg was the left) For the BOLT test, I got... eight seconds. 😵 Now I'm going to explore your channel to see how I can work on that!!!
Hi there, I'm 70 this year. I still play soccer twice a week and cycle. However I found I had a balance problem over the last 2 to 3 years. I had a stomach muscle strain, and started core muscle strengthening exercises. After only a few days the balance problem completely disappeared. I continued to do the exercises and it's never returned. Try it..
I've used hand scissor exercisers for years, I had to quit hanging as it caused knots to show up on top my shoulders which were painful. i suggest standing on a solid floor on the one leg stand, doesn't work to well on a carpet with a desk mat. ;0). Oh, gotta mention, I don't mind the click ads but doubling up on the long ads are where I cut the Subs, likes off completely. Good luck.
wonder if it's ok if I wobble a bit without falling a few times - that way I can stand till my calf muscles ache. Concentrating eyes on a point at the eye level (rather than looking around) helps me from wobbling.
Hello Will, thanks a million for guiding the old lot. please tell me your prediction. I am 64 years and 63 kgs. My fitness test scores are: standing on one leg at left 2 minutes, right 1.5 minute; holding 10% body weight right hand & left hand 1 minute each. holding breath after exhalation 40 seconds.
Voltaire in his book Candide concludes …….” One must cultivate one’s own garden”… This phrase has many levels of meaning. One simple level suggests the physical act of gardening which will prolong your healthy life Both as a result of exercise and the growing of clean unadulterated healthy food. That’s also the social communication and also the fact that the gardening you would need 1000 lifetimes to learn everything so you will be expanding your neural network and keep your brain healthy too… Yes, it’s a great book on many levels
Thanks, as always very good! I'm not convinced though that these numbers are really the same for all ages and for men and women? Would you please be so kind as to explain!
Did you watch the video thoroughly? The very first exercise, he said take your weight and divide by 10. So right there we can see that it'll be different for everybody :)
Thank you for the pragmatic tests. One concern. You mention for the grip test, that there is no "cause and effect" between a good grip and health and longevity. Yet, at the end of that section, you provide encouragement to improving the grip. Can you clarify this? Thanks again
I am 59 y/o I was able to hang for 2 mins daily but my calcuim deposit in my right shoulder causing me severe pain. Once I get the calcuim removed I'll try hanging again.
I worked in a cath lab for many years and we had to check circulation in the patients feet before a case. Anecdotally I noticed patients with gnarly feet had the worse arteries.
Fascinating. There is soemthing unclear about the balance exercise You say "before you wobble and have to put your foot down." But I wobble a lot and still keep my foot up!! I wobble after 30 seconds have to put my foot down on right side after two minutes but there would be wobbling. Where does that put me? Is waving your arms around to keep balance allowed in the balance test or is that "cheating"? I noticed that balancing on my right foot for a minute is all right but on the left foot there seems to be much more of a challenge and I do not manage that without waving my arms around once or twice. If waving my arms around is "allowed",, I can manage over a minute both sides but if waving arms around is not permitted, I am under the gold standard on my left foot.
This is generally a sensible and simple video of considerable value. I'm OK on all these tests at 70, but I should also note that keeping generally active is really important and the best contributor to improving balance and cardio and thus increasing your chances of long and health life. If you do that it is likely that one leg balance and no-breath holds will improve. Practicing standing on one leg might improve leg strength, which in turn might help with balance, but the problem is that fall usually occur when we are NOT focussing on bakance. As another commentator has noted, grip is a predictor. You won't live longer by getting a better grip - grip is just a proxy for overall body strength.
Did one minute wrist test each side with 8 kg (body weight 76 kg) and felt ok. 2 mins each leg for single leg test no problem. Breath test, only managed 30 secs despite doing hill walks. Not too shabby at 73 so should have a few more years left. Bye the way, good video will hopefully encourage others.
I'm not sure of the BOLT test. I'm 68 and have a VO2max of 49.5. Yet I only hit 20 seconds before I felt the first strong urge to breathe. I could have held longer but that didn't seem to be the protocol.
I am female 74, weigh 90lb and tried the 3 tests. My right arm can hold 40 seconds, left arm 30 seconds; standing on right leg for 30 seconds but can't do it on my left leg at all; held breath for 30 seconds. I need to look for your other videos to improve. Thank you.
Am 73 last April 16. Everyday I'm having my Zumba 30 mins ans 30 mins walking. I undergone a Spine Surgery last November 2019 because U couldn't walk because of numbness of my legs. But for only 2 years I can alteady walk but my body balance because no more numbness but I suffered crampness and stiffness . Can you tell me how long will it take or how long my life span here in the universe. Please give me tips what best exercise fitted on my condition. Thank you so much and God bless
I'm 64 and cut off the leg-standing at 51 seconds, each side. The reason was not wobbliness, but rather that the hamstrings got a bit sore. With a bit of stretching and training, I could probably do a couple of minutes, which his encouraging. The BOLT urge came at 25 seconds, but I stopped at 30. I take it that cardiovascular exercise would improve this.
thanks for the video and guidances - assuming one can peform the deadhand, what are the guide time limits? (e.g. minimum, gold standard, etc.)... cheers...
Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carb they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet. Ergonomics of computer or phone use.
Soooo, I am 76. Where do I stand in the breath exercise? How many seconds should I be at? Also, I squeeze a ball often, and have a great grip, but the tops of my forearms are weak, so I have trouble holding even 1/20 or 5% of my weight. Comments and suggestions are welcomed. Thank you.
I would like to buy a compilation of all your videos to date to store in my computer, does one exist? Sharon These are very helpful to me at 75 years old.
I nailed em all dead hang 2 minutes and 47 seconds ,bolt test 52 seconds? single leg stand actually quit at 3 minutes cause I’m kinda busy RN but I’m 67 and do weight training.and ride a bicycle zone 2 daily and 3 max heart rate sprints most days, 36” vertical standing high jump,it’s been 3 years since I did a back flip I did a running front flip a couple months back , I can tell I’m not the athlete I was but I know how I am blessed to have won the genetic lottery.I have a brother that will not lift a finger (or leg) to help himself we are 11 months apart I keep telling him he WILL be using a walker if not a wheelchair !!! AT LEAST WORK YOUR LEGS !!! And when we were kids he out shone me in most all sports except gymnastics.ThankYou for advising people on such an important issue 💪👍
FYI - I am 71 and pretty fit, I still ski at a high level but have back issues stemming from compressed fractures of 3 vertebra back in the early 80s, so lets just say its temperamental and the nerve impingement I have needs clearing on a daily basis. I did your tests, the bolt and balance test were very easy, but not the grip test. I admit that I have neglected a range of arm and shoulder exercises. I swim, so I am good at pulling down but not so great at lifting up. While I could easily hold the weight for twenty seconds and with effort 40 seconds, the stress showed up in my shoulder and wrist, not in my fingers. I would say the shoulder issue is a lack of training and the wrist issue is because of a lack of training and arthritis. When I do push ups I have to use a bar because the pressure using my palm in the normal way hurts my wrist. I have learned something, thank you... but I do think your grip strength test is flawed as I can easily hang from a bar for a minute or two.
Go to acupuncture center ,they can solve your condition ,I hv been busted up so many time , arthritis and brain tumors ,now gone ,iv used acupuncture over 40 yrs. I use no pharmaceutical meds I'm 80 no aches or pain , l follow that with ti chee and qigong ,❤❤❤❤😊😊😊😊
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Spot on. I' m 70, I have been doing some of your exercises and they are wonderful. I' m independent, mobile, going on a solo trip to Italy next Tuesday. Thanks for sharing your expertise in the videos.
I am 100 years old and I was fine until about nine months ago still taking my dog out for walks twice a day when taking the rubbish out to the bin I had a fail I managed to crawl back in doors I later had another fail indoors since then I have suffered with back pain although while not gone completely this is much better as I have been using a TENs machine I now have to walk with a stick and I cannot walk far but with scooter i cope
I have been unable to get any help from my GP if they cannot see it they do not believe it I have bought your book which I have found to be very helpful sorry to have gone like this but it helped to get it of my chest
Dude! You are 100 years old! Smile smile smile!!
Good for you. I'm sorry your GP doesn't get it but not surprised. Keep moving as much as you can and take good care. If it is any help to you, I'm 70 and have had back pain from my 40s on, as a result of lifting injuries from when I was a nurse. TENS is definitely helpful, as are cooling creams such as Uddermint (you have to experiment and find what works for you), but exercise is king for me. If you can afford it, a few sessions with a private physio helped me enormously, as they can guide you about what exercise to do when. Regrettably, I had some NHS physiotherapy which was useless; then I discovered a private guy who was willing to take the time and trouble to work with ME and not by numbers. I do realise not everyone can afford this, but if you can it does pay off in the long run. Good luck to you.
Best Wishes Peter Martin! I am glad you are watching these important videos from Will. Your longevity is amazing and I hope you have a complete recovery from your fall. Keep positive and know you are not alone.
man......God bless you! 100 years old?!!!! Listen, at your age, doing the ordinary simple things are no long there ordinary simple things so sadly it usually means that you have to consider altering your behavior or at the least, identifying the "risk" behaviors you perform...so yeah, taking garbage out sounds like one of those "risky" activities at 100 years old depending upon how much garbage you have.......anyway, I wish you much luck and FULL recovery; however, like I said, please think about some of the activities you are involved in and perhaps re-think how you go about doing them.....I'm not saying you shouldn't take your garbage out but perhaps making the containers smaller and make more trips rather than a single trip with a larger container......I can see how this could be incredibly challenging as even now, a 60 year old, taking the garbage out can be quite challenging and the possibility of falling is definitely there............take care.....I wish you another 100 birthdays!
I probably would fail all 3 tests. I'm 91 years old and on my stationary bike an hour each day, I do arm and neck exercises in the first 15 minutes. My main aim is to exercise my heart.
You have already won the race. My mother passed at 94 but her last 4 years were not worth living. She kept herself healthy through diet and exercise but father time finally got her, she went down fighting. It is nice to hear of somebody doing well at this age. Cheers.
I remember when my father turned 98 and my sister tried to change his diet. I said to Dad to tell her "if I'd known I was going to live so long I'd have taken better care of myself."
At 91, you have already passed all three tests. Congratulations. 😊
Bravo!!! Howell Wong! Shan
He left out part of the scheme.
He didn't get around to where riding a stationary bike and doing arm and neck exercises in the first 15 minutes gives you a good chance of living past 55.
Maybe even 56.
Frmale, age 82. 68secs holding 11.5lbs. 37 secs BOLT, 90 secs static one-legged stand. 2 years ago I broke my hip and had a partial hip replacement. one year ago I slipped on ice hiking in the mountains and badly sprained hip abductors and tendons, just now recovered to 95% I have spondylolisthesis grade 1 anterior and posterior in lumbar, facet joint arthropathy and degenerated disks . My oxygen intake is 97 to 100, I'm never breathless doing exercises that my PT says leaves most people breathless. I had to stop BOLT test due to increasing pain in my spine standing with weight compressing it. I was very fit when I broke the hip (backpacked high elevation trails in the Sierra Nevada Mountains solo.) I've worked diligently to regain the fitness, landscaping my yard, doing PT exercises faithfully strengthening the entire core.
Those are pretty good scores - I'm about 60 male about 90kg - grabbed a 10kg weight ( 22lbs ) - over 75 seconds right - 60 left- not good at bolt just 20 seconds - then got bored doing leg - so stopped at 2 minutes 30- somewhere over 3 minutes I suppose - good news is we can improve these scores - see bolt I can do with breathing exercises through nose with light breathing an exercise - my balance has been good - . Going to increase strength and cardio - my dogs are 14 years so have to go easy with walks - especially hot days - - if they were young would love to do a lots of long 4 hour plus hill hikes - Have a treadmill being shipped for my wife - so I can use it for 15% incline and fast walking - I let my dogs stop and sniffed as much as they want - so hardly fast - my leg test sounded a bit lazy just stopping so did left got to 2 minutes 40 seconds - calf muscle on that one started getting painful ( must use it - to assist foot grip ).
I meet 80 and 90 year olds old walking the hills - so makes a big difference - I think more knowing to add in resistance/strength training - is going to have a big impact on health in later years
I think from memory if you can do 1 minute eyes closed on one leg - good sign of both balance and brain health - I just got there a decade ago when mucking around with son , nephews and niece- tried now just 27 seconds first time
Well done. You could write a useful book on your recoveries for inspiration 😉
Congrats. I'm jealous.
Wishing you all the best in your recovery and your journey rebuilding strength - keep up the great work
I want to be you when I grow up
Will, these videos are fantastic and I’m so pleased to see the next generation of physios, really educating all of us in a simple manner. As a fellow physio over 60.. I say “Brilliant, keep it going!” Sean
Brilliant as usual. I’m 74 and only realised a few days ago I actually couldn’t close my hands properly into a grip. I’ve exercised them daily and now can’t tighten my fist normally. Todays advice on longevity is very revealing thank you Will. As usual you are a delight to listen to. Well done. Patricia
I passed all comfortably.
And I have Parkinson’s.
Thanks for the challenge.
It’s all about feeling good about yourself, no matter what ever problems you have 😊
Absolutely agree 💯
Great attitude
In Soviet Russia, Parkinson's have you.
I am a bot. Do not reply to this message.
@@Nerdcrusher hello Soviet Russia 🥰
😊
I passed them all!
Godspeed until we see you again!
I exercise daily ❤😊😊😊
Yay you cheered me up -- I'm 68 and regularly stand on one leg, each side for up to 2 minutes. Thanks for providing useful tests that we can check at home.
I thought the whole time watching this… people should be working out every day so that they can pass all of these tests without a problem. It kind of reminds me of this old lady who couldn’t carry her groceries anymore so she started lifting weights. She discovered that she enjoyed working out so much that she started putting on muscle. Long story short, she became a competitive bodybuilder. I love that story, and after watching your video, I realized she probably added many more years to her life.
That's a great story! And definitely a great lesson for lots of people to hear about too
Elderly lady, NOT old lady. Please do try to get it right!
@@SpeccyMan definitions???
Thanks!
It makes me wonder if longevity is a lot to do with our luck in this life. My grandmother lived the good life lots of partying on cruise ships 🎉,smoked 20 cigarettes a day , drank whatever she liked most days, enjoyed all foods with no restrictions,worked hard all her life .Life is sweet at any age was her belief,she lived until 97 yrs. A very positive lady in every way. Makes you wonder doesn’t it. ❤
She might have had some genetic advantage which few people have.
Imagine how long she would have lived being healthy doing the same 😁
Was called too old at 50! Started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!
Just checked your channel garageman BRUTAL training keep it up grandpa🔥
That's great to hear!
At 52 I felt like a kid. Snow skied well, slalomed water skied, played tennis at a high level, did long strenuous mountain hikes. 52 is just middle age. You should be quite fit at that age unless you are just a lazy sack of crap. I am 70 now and just starting to feel the effects of aging, mostly because of wear in my lower back.
True! At 73 I wish I was a young 50 again
Agreed and what’s also great about the young age of 52, you have more room to make a good turnaround usually. I was 226 at 5’11’’ at 52 but it was mostly from me being a lazy shit. Almost ten years later living a healthy life style and I’m 193 with maybe 12 percent fat or lower. I turned it around mostly in 4 months with clean eating and daily exercise. But the real gains came thru carrying around a backpack and hiking long distances day in and day out for about five years during 8-10 months a year. I am grateful to a doctor who gave it to me straight after losing my only child when she was 22 and I was age 52, he said that I probably had less than a year to live due to such stress of a child loss and being sedentary eating crap food. So I made a promise to my child that I would choose life. At age 62 my heart is still broken but my body is in such excellent condition. Gratitude is the attitude.
I love your tips and recommendations and find them immensely helpful! Thank you.
You're very welcome
Your videos are always positive, full of things you can do to make life better.
Thank you for your kind comment!
My longevity increase watching you 😍
If a grip is a proxy for overall strength, which correlates with longevity. Then doing grip exercises may not be of much use, because it's not increasing all over body strength. It's like saying strong arms correlates with overall strength which correlates with longevity, therefore doing bicep curls will make you live longer. No it's overall strength. Amazing how no one sees this.
Great point!
I have autoimmune arthritis affecting hands and wrists and cervical radiculopathy making arms sore and weak, so cannot even attempt the grip test…but i know it is not an indication of my overall strength (which is not great, but definitely not as bad as in my hands and arms). I passed other two tests with flying colors. So I have something to be thankful for. I would like to know if there is an alternative to the grip test for special circumstances. Perhaps core strength test or other option?
You are totally off key John. The grip thing is an indication not overall remedy. Stop being so negative u are showing Your Age.
I’ve started doing dead hangs at the gym. The first time I did 25 seconds. I’m up to 45 seconds now, after practicing a couple times a week for about 3 weeks. I’ve been practicing standing on one foot for a few months while I brush my teeth. The electric toothbrush is timed so I know when I’ve done 30 seconds, one minute etc. I’ve noticed it’s much easier if I don’t move my head and keep my eyes on the same spot, so lately I’ve been moving my head and eyes to make it more challenging. Thank you for your time and expertise! I’m a 65 year old F and want the next decades to be filled with fun and interesting experiences and activities. I know I have to work hard to make it happen.
I can do a bicycle track stand forever.. but one leg not great. Good video. Later here but i will see how i do tomorrow
Hanging really helps my low back pain. I hang for 30 seconds twice a day.
@@secretagent86 I had to look up the bicycle track stand…It looks REALLY challenging. Good for you!
I am 64, and I am happy for you. Your approach is great, consistency!
Raw garlic will improve breathing, because it powerfully affects the circulatory system. No science, just experience. Chew it well before swallowing.
So you have been standing on one foot for a few months? Congratulations, that is quite a feat.(Smile.)
Thanks for this. I can easily hold an empty breath for over a minute, but what I understand from the video is that the important time is to the first effort to breathe. However, given that I can so easily ignore that small effort, I’m assuming I can go on to record a longer time, until I feel I really should take a breath. Not sure if that is correct.
I was wondering about that too, how urgent is that first impulse? I went with just the first feeling of wanting to breath so only like 38 sec, but I certainly could have held it longer
Just viewed this today and found it most helpful. No long wordy build up, just cut to the facts. I was a competitive triathlete for decades, but gave it up in my late 60's. Now, at age 85, I find that I can no longer run even 100 meters, not swim the length of a pool. It seems that a lot of my muscle mass has vanished. I also failed your balance test in this video, although I did pass (barely) the other two tests. I just started doing treadmill walks up to 3 miles/day. I'd love to do these outdoors, but the snow and frigid temps here prevent that. I'm subscribed now and will check out your other videos. Maybe I can improve somewhat.
Way to hang in there! I just turned 40, and have already had a couple things act up since. I'm not even confident I'll make it to 70
Hi Steve. I'm pretty sure that all the training I did in early life has kept me going this far. I'm in overall good shape in spite of the fact that I can't run or swim. I took a 20' fall onto a structure last year. I should have been crippled, but I didn't break a bone, just some bruises. My best suggestion: stay active for as long as you can. It pays off later. i didn't even start until I was 35.@@SmarteeSteve
There's no "maybe" about it, you absolutely can improve. What's more the fact that you were fit and active previously gives you a better chance of seeing physical improvements than if you weren't. There are documented cases of people improving their VO2 Max (a measure of cardiovascular fitness) at an older age than you are. You've just got to get on with it but sounds like you're doing some good things already.
Thanks for the encouragement. I'm doing 3 miles/day on a treadmill now and slowly increasing the incline. I even get up to a slow jog now for about 3 minutes a session.@@FlatToRentUK
That's the problem.
All of these guys making workout videos live in FLA,CA,AZ,etc.
I've got a theory about grip exercises - on my allotment there are vital people in their 80s and 90s who are highly active. We all do a fair amount of digging and moving but its the weeding that improves my grip strength. I have to weed on a regular basis on a fairly large allotment that involves pinching and pulling out stubborn weeds sometimes for hours on end. So it's not grip exercises per se but an overall workout that comes with running a busy allotment. Carrying, digging, chopping, squatting, weeding. At the start of a growing season I see it as a PITA but my body tells me otherwise when I'm into a regular regime. I do supplement this with weights.
As a lifelong asthma sufferer, anything to do with oxygen scarcity is going to be stressful. I could not have passed holding my breath for 5 seconds even as a child. I’ve been working for several years on square breathing and 4 seconds on the exhale hold was a real accomplishment. Sometimes I can get to 6 seconds. On the other hand, my morning starts with a climb of 7 flights of steps straight up a mountain to walk my granddaughter to kindergarten.
Wow... walking up the hill every morning must be doing you a great deal of good. Keep it up x
You'll make it to 90 with ease.
@@elcheapo9444 thanks! I hope so. My grandmother's made it into their 90s with terrible eating habits and no exercise. With good eating habits and biohacking, I want to be picking out birthday outfits for my second go around as a "teenager". 😊
@@sarahrosen4985 😂😂 Of course, you will.
Keep up the great work! All your efforts are sure to be having a great effect
Finding the grip test tricky as I've arthritis in my finger joints, so I don't know if I can try something different for that. On the bright side, I did OK on the other two though! 🙂
Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carbs they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.
Yes, anyone with rotator cuff problems can't do that either.
@@PeterDMayrThat's pretty good general advice, but it's not guaranteed to work for everyone with arthritis. I just want to say intermittent fasting is a fad. People who don't pig out all day and evening long are already doing something like that. For years I have eaten only two meals because I absolutely can't lie down with anything in my stomach. And the rest of my health didn't improve a bit.
@@PeterDMayr Yep, do a lot of these, and I've always cooked from fresh so eat very little processed stuff and prefer wholemeal & rye bread. It's genetic with me, but everything you've said is right, especially the sugar! Thanks for the advice 🙂
@@user-ov4wr5yu4r thanks. Good info. I suspect the choice of quality food (vs processed food) is key. Research shows exercise to be beneficial too.
I am a 71.5 years old female , live in South Africa and regularly hike in the Drakensberg . 4 minutes per arm holding 9 lb leg weights. Bolt nearly 40 seconds , not very happy with that have to work on it. And 4 minutes per leg ( one -legged stand). Thank you very much for the good tips Doctor.
Excellent, thank you very much ! Now I'm able to test myself and get more motivated to exercise !
You're very welcome
Well, I flunked the tests. Of course, I’m 84 and feel pretty good except for the annoying arthritis in my thumbs. My husband had a very strong grip and in top physical condition, but developed Alzheimer’s disease at age 65 and Parkinson’s soon after.
🤔 yeah, one might be healthy n strong…but one’s destiny is written on the wall! 🫢
@@alondramojico6838 Yeah, longevity means getting to 80+. It's all gravy at this point lol.
@@micker9830 stand up , lean forward,then move on
Keep rockin!
let's get together!
Fantastic
Test 1: 15 seconds
Test 2: 60 seconds
Test 3: 30 seconds.
I am 72. And follow your routines. Had an emergency stent in LAD 10 yrs back. Have scar.Almost died back then.! i kayak a lot in summer--20-30 kms over 10 hrs.
Can you suggest an overall exercise routine for at home during winter? Using bands. Water is too cold for me in winter.!!
Keep the excellent videos coming.
Great numbers! Just my 2 cents... I'm 57 and a lifelong lifter. I'm understanding well now the adjustments that need to be made as we age. Imo, a few kettlebells and a good rower are the best use of time for overall fitness. Here's a few to look at.
Kettlebell Swings
One-arm Kettlebell Farmer Carry
Heel-elevated Goblet Squat
Gorilla Rows
Suitcase Deadlift
Kickstand Squats
The Rogue Concept 2 rower is great bang for the buck.
I find your second test's score difficult to believe. I don't think kayaking would lead you to have 2-3x the cardio capacity of an average person. (Especially at 72!) Are you loading up with oxygen over several breaths before your final exhalation? And are you sure you are stopping at the *very first* sign of tightening or stress, regardless of how subtle it is? If I'm wrong, *sincerest congratulations!*
By the same token, you might find it hard to believe that, at 65, I just stood on one leg for exactly *2 1/2 mins.,* repeated on each side. I could have gone a bit longer, but voluntarily stopped because I didn't feel like there was any point for me to continue either time. Also, I dead hang almost ever day, consistently over *two mins.* per hang (for a total of at least five mins.). You've got me beat in the cardio dept., as mine was only an average score, and I intend to work on that more.
@@jimreadey4837It's hard to know if it's discomfort or urge on the most subtle sign, but I definitely suck on the first 2. However, since we have healthy self esteem here, one can't get through a ballet class without balancing on one foot on TIPTOES (demi pointe) for a good count of 8. So I could almost watch this whole video on one flat foot. Reverance (bow or curtsy after performance)
I just built my own after posting above. A 30 lbs band fixed to a short broom stick at either end, free end clamped to the wall just above floor level. Works great. Also do 10 lbs x2 dumbell routine.
@@jimreadey4837 see reply to @michaelfera5515 I also walk 3-4 kms every day, regarding exercises. About breath test... I practice , deep breathe and hold, release, routine every alt day.. some 15-20 counts. I suppose that helps.
Thanks, very very inspiring and useful for our lives.
So happy to help!
For someone who is 70 +years old how many seconds should one aim for with the bolt test.?
61 years
25 sec breath but I still smoke a bit
45 secs balance but I am a skier
Grip 40 secs 9 kg
Weigh 90 kg
Time to do some cardio and cut back more on cigs
As far as my exercises training is concern I tend to be more in tune to a trainer that’s in the senior age THATS been a trainer when they’re young and saying how their body has changed too.that’s a real teacher for my age
Hiya Will, do you have any exercises to help improve BOLT ? I thought I was relatively fit and healthy until I tried this, and only managed 18 seconds!!
It is just practice. I can hold my breathe for 2 mins with lungs full, first time tried this BOLT and gave up at 11 secs.! And I am very fit IMHO..!
@@ash9x9 Thank you! I teach yoga, so breathwork is part of my class. I can exhale and hold for a while, but pinching my nose adds another dimension!
I just took the three tests. I did well in two and terrible in one but I was not surprised. In the first, I was able to hold 10% of my weight for at least a minute. It was the second, the BOLT test with which I had trouble. My best time was 14 seconds. But I've had bronchitis and pneumonia at least 4 times each in my lifetime and now have COPD on top of CFS/MS. So that was not surprising. On the balance test, I did well, standing on each foot for at least a minute. I do walk every day, mostly to help my breathing and overall health. I find fresh outdoor air is very helpful and I always feel better after my walk.
I was sorry you did not include some (even varying) results to those tests. I presume the better one does, the longer one will live...? But thank you for giving us some indicators that will help us assess our own health.
thank you Will, only recently have I started watching your channel, and find it very useful.
I am 52Y old, doing workouts regularly, but this video did raise a concern: While the forearm strength has never an issue to me (dead-hang = almost two minutes) and also standing on one foot (over minute), the BOLT test result took me by surprise. Now here is the thing, I have been jogging for ages. I use a heartbeat strap, while jogging 5-6 miles (including inclines) a couple of times a week, and regularly doing stairs workouts (twice a week for 20 minutes or so, on real stairs, not in the gym). My Bolt Test score - I barely managed to last 20 seconds. How is it possible ??
Cheers mate
Yes, I can see what you mean. I'm 56yo, not as fit in the cardio sense as I was five years ago but can still run 30mins continuously. My BOLT result after following these instructions was about 15 seconds on my first attempt and about 2 seconds on a later attempt! I think I was taking the instructions too literally (exhale to "empty your lungs" and count until "first urge to inhale"). If this test is actually a real measure of fitness, maybe we need to emphasise the instruction to start relaxed rather than totally emptying the lungs?
The Bolt test is absolute nonsense. The human body was not designed to be "tolerant" of carbon dioxide in the bloodstream. A healthy human body is optimized for quick and efficient respiration for which resting heart rate is a much better indicator of cardiovascular fitness. Even holding a breath after inhaling is a better measure of health because it is an indirect measurement of lung capacity.
The same problem with me, 20 sec, no more
I am 68 and I ruptured my quadriceps tendon coming on 4 years. On the road to recovery I did a range of exercises after having been in a straight brace for most of 3 months. It was about 18 months to get maybe 80% + of my function back, in which time I got a young and energetic dog. the short story is he got me up to 10,000 steps a day in short order which I kept up for 2 years, now I am down to 8,000 a day, with maybe a day a week exceeding 10,000. On my bad leg, which has arthitis too, I just did >1 minute without to much effort. I have no falling issues, I walk my dog 2 to 3 times a day and also take him to play ball. (PS: my initial injury was not a balance issue either.) PPS: My dog is a medium size at 32 lbs, he was 14mo when I got him and his first owner was a runner. I don't run.
With the one leg balance test, I found it much easier if I extended my arms like a tightrope walker. Is that allowed to count in the timing? Thanks. I am 78 by the way.
that grip test shown is not isolating the grip, it's a gen'l upper extremity muscle stamina test. It tests those upper extremity, fast twitch white fibered muscles. Use a dynamometer to just test the grip.
I'm 65 and passed the BOLT test holding my breath for 45 seconds, I can maintain my balance for more than 60 seconds on either leg. I haven't tried the grip test yet, (need to find something I can use for this one).
Glad this showed up in my YT feed tonight. Subscribed so I can learn more. Thanks for the helpful information. 🙂
AH ! But can you pat your head & rub a circular motion on your stomach at the same time ?
But can you remember who you are?
How long should you be able to hang on a pull up bar? Great vids. Cheers/thanks👍
This is so helpful and your videos to help improve are great too. Thank you!
You're very welcome
I just tried the holding my breath challenge while watching this video and preparing food to eat. Woo I was able to hold my breath 40 seconds and that was while standing. Wow. Now I have to test my balance BUT I believe what you're wearing on your feet matters when it comes to balance AND if you have ankle problems that matters as well.
Thanks!
The real balance test on one leg is with eyes closed. It's very easy to maintain balance with eyes open. Eyes closed is a famous longevity test that is an accurate predictor of expected life span.
Unless you fall over and injure yourself while doing the test 😅
Pfft you know whats a better test. Solving calculus problems on one leg with eyes closed
Indicator of syphillis too. Just saying 😂
With eye open, I can maintain the balance for ever before I get bored.
@@jprithvi Yeah, I can do that too. 54 yo
Very nice exercise & test. Thank you! Holding a Dumbbell as weight, is more difficult than holding bags.
Hi Will. Your videos are so good - you speak clearly and slow enough for old ears :) Have you ever done a video on Meralgia Paresthetica (I have not found it, if you have). Thank you.
This was a great video. I did well on all except the breathing. Definitely will have to work on that. Thank you so much. Knowledge is power.
Knowledge is power indeed!
❤ Dr. You are good knowledgeable personality. Well and soft spoken handsome man. I am 78 from India. In September 2023 i had bypass surgery. But today I am practicing for my masters diving championships at world class level. ❤Mind is the only barrier. Philosophically speaking I have only body and no mind at all ❤❤
Super informational and helpful! This is such a great video! Thanks for this.
You're very welcome
I am 70 years old I live in the American Southwest where the ground is like concrete. I recently dug out an Agave Century plant, they die after they flower, with a pick, and a shovel in 100 degree weather. I wasn't even breathing hard after about 2 hours of digging I did take some hydration breaks. How is that for a test?
Are these tests re-calibrated for someone 77? The grip test was particularly challenging with arthritis hands Thanks
Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carb they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet.
What exercises do you suggest to improve Bolt score please?
Idk if I believe this or not. I have always had very weak wrists. I have also seen many older patients, as a nurse, way into their 90's who have never exercised their entire lives.
Bolt for me was 20, but I meditate a lot and it is not from exercise.
My balance has always sucked which I am not sure could be from allergies and my ears being stopped up. My balance didn't really improve even when I did yoga. This gives me something to work toward. 😁
This is not stressing the grip nearly as much the wrist, forearm, and brachi muscles. Another words it's not representative of somebody trying to hang which requires an extreme amount of hand strength and risks. A better test is simply have a handle and hold the weight down at your side without bending your arm. You'll be able to hold more weight but it's going to put all the pressure on your grip not on the other muscles of your arm
exactlh what i was thinking, thats a real bicep curl hold more than grip!
thanks for the effort and sharing. i very much appreciate the information. thumbs up.
Any guidance on how to improve BOLT scores?
I am 72, 5 years post heart attack/stents and just passed them all, though not by much, room for work. I want a long life, but only if I am fit, my mother-in-law is 91 and totally dependent, pampers, the lot. I have a big box of aspirins if I get like that.
Thank u so much for ur informative videos. U r a natural healer.
My grip has been compromised by osteoarthritis in my wrists, one wrist has had a bone fusion and I'm trying to avoid the same happening to the other. I'm strong and healthy everywhere else.
I "passed" the grip test (to my surprise, might I add), and the balance test (although I've been losing balance for over a year now) with wobbliness - the left leg started wobbling like crazy then grew steadier, the right leg started steadier and wobble as time went on.
(1-2 years ago, I was rock steady on both legs, and the stronger leg was the left)
For the BOLT test, I got... eight seconds. 😵
Now I'm going to explore your channel to see how I can work on that!!!
Hi there, I'm 70 this year. I still play soccer twice a week and cycle. However I found I had a balance problem over the last 2 to 3 years. I had a stomach muscle strain, and started core muscle strengthening exercises. After only a few days the balance problem completely disappeared. I continued to do the exercises and it's never returned. Try it..
Oxygen advantage has an app I use with breathing exercises to improve score. They personalize a daily practice and send to your phone.
I've used hand scissor exercisers for years, I had to quit hanging as it caused knots to show up on top my shoulders which were painful. i suggest standing on a solid floor on the one leg stand, doesn't work to well on a carpet with a desk mat. ;0). Oh, gotta mention, I don't mind the click ads but doubling up on the long ads are where I cut the Subs, likes off completely. Good luck.
Thank you so much for all the key 🔑 points Doctor 🧑⚕️
very useful information. I am 62 and fit in all the three tests.
Presumably grip strength isn't so reliable an indicator for those with arthritic hands?
Nor with nerve damage from a slipped disc
Hola 59 year old here, please tell me when I can let go the weight for the grip test, its been 3 days already.
Very nicely explained by you.
We can follow 5,000 years old Great Indian art of yoga,pranayam or breathing exercise and finally
Dhyaan or meditation
every culture has some form of exercise. quit pushing.
wonder if it's ok if I wobble a bit without falling a few times - that way I can stand till my calf muscles ache. Concentrating eyes on a point at the eye level (rather than looking around) helps me from wobbling.
Hello Will, thanks a million for guiding the old lot. please tell me your prediction. I am 64 years and 63 kgs. My fitness test scores are: standing on one leg at left 2 minutes, right 1.5 minute; holding 10% body weight right hand & left hand 1 minute each. holding breath after exhalation 40 seconds.
Thanks very much! You just improved my attention span.
I am not sure which country have the longest longevity but I vaguely remeber that I was reading an article in around 17 of age and that is Osaka.
61 here, 5.2 ,47 kg and vegetarian.I have excelled at all the tests though to be honest I don' think I want to live to be very old
Clear and Informative!
Your video gives me science-based body goals. Thank you so much.
"Work on it."
You're welcome
Voltaire in his book Candide concludes …….” One must cultivate one’s own garden”… This phrase has many levels of meaning. One simple level suggests the physical act of gardening which will prolong your healthy life Both as a result of exercise and the growing of clean unadulterated healthy food. That’s also the social communication and also the fact that the gardening you would need 1000 lifetimes to learn everything so you will be expanding your neural network and keep your brain healthy too… Yes, it’s a great book on many levels
How does one improve “bolt test” results please? By just working on general fitness, ‘specially cardio and respiratory?
Thanks, as always very good! I'm not convinced though that these numbers are really the same for all ages and for men and women? Would you please be so kind as to explain!
Did you watch the video thoroughly? The very first exercise, he said take your weight and divide by 10. So right there we can see that it'll be different for everybody :)
did you read my commentary? Age and gender are not weight!
Thank you for the pragmatic tests.
One concern. You mention for the grip test, that there is no "cause and effect" between a good grip and health and longevity. Yet, at the end of that section, you provide encouragement to improving the grip. Can you clarify this?
Thanks again
Does taking a deep breath in and holding it ounts the same or no?
I am 59 y/o I was able to hang for 2 mins daily but my calcuim deposit in my right shoulder causing me severe pain. Once I get the calcuim removed I'll try hanging again.
I worked in a cath lab for many years and we had to check circulation in the patients feet before a case. Anecdotally I noticed patients with gnarly feet had the worse arteries.
Hi Will, thanks your exercises are brilliant.❤
You're welcome!
Fascinating. There is soemthing unclear about the balance exercise You say "before you wobble and have to put your foot down." But I wobble a lot and still keep my foot up!! I wobble after 30 seconds have to put my foot down on right side after two minutes but there would be wobbling. Where does that put me?
Is waving your arms around to keep balance allowed in the balance test or is that "cheating"? I noticed that balancing on my right foot for a minute is all right but on the left foot there seems to be much more of a challenge and I do not manage that without waving my arms around once or twice. If waving my arms around is "allowed",, I can manage over a minute both sides but if waving arms around is not permitted, I am under the gold standard on my left foot.
Wow thank you doc good ideas
This is generally a sensible and simple video of considerable value. I'm OK on all these tests at 70, but I should also note that keeping generally active is really important and the best contributor to improving balance and cardio and thus increasing your chances of long and health life. If you do that it is likely that one leg balance and no-breath holds will improve. Practicing standing on one leg might improve leg strength, which in turn might help with balance, but the problem is that fall usually occur when we are NOT focussing on bakance. As another commentator has noted, grip is a predictor. You won't live longer by getting a better grip - grip is just a proxy for overall body strength.
I don't have a strong grip because I have arthritic hands and gripping something hard hurts. I've taken up crochet again, and it is helping. I'm 71.
Did one minute wrist test each side with 8 kg (body weight 76 kg) and felt ok. 2 mins each leg for single leg test no problem. Breath test, only managed 30 secs despite doing hill walks. Not too shabby at 73 so should have a few more years left. Bye the way, good video will hopefully encourage others.
Great work!
I'm not sure of the BOLT test. I'm 68 and have a VO2max of 49.5. Yet I only hit 20 seconds before I felt the first strong urge to breathe. I could have held longer but that didn't seem to be the protocol.
THANKS, BUT WHAT ABOUT ADAPTATIONS OF YOUR TESTS FOR "HEMIPLEGIC POST STROKE PERSONS? ' I ONL PASSED THE BREATH HOLDON PART EASILY.
I am female 74, weigh 90lb and tried the 3 tests. My right arm can hold 40 seconds, left arm 30 seconds; standing on right leg for 30 seconds but can't do it on my left leg at all; held breath for 30 seconds. I need to look for your other videos to improve. Thank you.
Am 73 last April 16. Everyday I'm having my Zumba 30 mins ans 30 mins walking. I undergone a Spine Surgery last November 2019 because U couldn't walk because of numbness of my legs. But for only 2 years I can alteady walk but my body balance because no more numbness but I suffered crampness and stiffness . Can you tell me how long will it take or how long my life span here in the universe. Please give me tips what best exercise fitted on my condition. Thank you so much and God bless
Good morning from canada. Where can you get your videos,thank you again for your book ,
I'm 64 and cut off the leg-standing at 51 seconds, each side. The reason was not wobbliness, but rather that the hamstrings got a bit sore. With a bit of stretching and training, I could probably do a couple of minutes, which his encouraging. The BOLT urge came at 25 seconds, but I stopped at 30. I take it that cardiovascular exercise would improve this.
thanks for the video and guidances - assuming one can peform the deadhand, what are the guide time limits? (e.g. minimum, gold standard, etc.)... cheers...
What if I have CTS, Carpal Tunnel Syndrome? Much appreciated for your reply!!
Stop eating processed food. Cut extra or hidden sugar. Stop alcohol. Exercise. Eat whole food YOU made. Do intermittent fasting. Be careful about carb they sell you as complex carb (most bread). I had arthritis which made my grip very weak. My knees were hurting. I lost 9 kilos. Now Mediterranean diet. Ergonomics of computer or phone use.
Nice of you to come out with good video full of useful information.
Soooo, I am 76. Where do I stand in the breath exercise? How many seconds should I be at? Also, I squeeze a ball often, and have a great grip, but the tops of my forearms are weak, so I have trouble holding even 1/20 or 5% of my weight. Comments and suggestions are welcomed. Thank you.
Did fine except for Bolt. Maybe because I live at 9,000 feet with 1/3 less oxygen? Couldn't find the answer online. Anybody know? Thanks.
which hand? dominate only? what if you use one hand for gross motor and the other for fine motor?
Your techniques are really excellent...Moreover you are brilliantly amazing.....
What about resting heart rate, Blood Pressure, Pulse Pressure are they also good indicators?
I would like to buy a compilation of all your videos to date to store in my computer, does one exist? Sharon These are very helpful to me at 75 years old.
I nailed em all dead hang 2 minutes and 47 seconds ,bolt test 52 seconds? single leg stand actually quit at 3 minutes cause I’m kinda busy RN but I’m 67 and do weight training.and ride a bicycle zone 2 daily and 3 max heart rate sprints most days, 36” vertical standing high jump,it’s been 3 years since I did a back flip I did a running front flip a couple months back , I can tell I’m not the athlete I was but I know how I am blessed to have won the genetic lottery.I have a brother that will not lift a finger (or leg) to help himself we are 11 months apart I keep telling him he WILL be using a walker if not a wheelchair !!! AT LEAST WORK YOUR LEGS !!! And when we were kids he out shone me in most all sports except gymnastics.ThankYou for advising people on such an important issue 💪👍
FYI - I am 71 and pretty fit, I still ski at a high level but have back issues stemming from compressed fractures of 3 vertebra back in the early 80s, so lets just say its temperamental and the nerve impingement I have needs clearing on a daily basis. I did your tests, the bolt and balance test were very easy, but not the grip test. I admit that I have neglected a range of arm and shoulder exercises. I swim, so I am good at pulling down but not so great at lifting up. While I could easily hold the weight for twenty seconds and with effort 40 seconds, the stress showed up in my shoulder and wrist, not in my fingers. I would say the shoulder issue is a lack of training and the wrist issue is because of a lack of training and arthritis. When I do push ups I have to use a bar because the pressure using my palm in the normal way hurts my wrist. I have learned something, thank you... but I do think your grip strength test is flawed as I can easily hang from a bar for a minute or two.
Go to acupuncture center ,they can solve your condition ,I hv been busted up so many time , arthritis and brain tumors ,now gone ,iv used acupuncture over 40 yrs. I use no pharmaceutical meds I'm 80 no aches or pain , l follow that with ti chee and qigong ,❤❤❤❤😊😊😊😊
Can I use a weight for the grip-test? also the bolt-test: Is holding on till you really can´t continue a valid method?