A consultant cardiologist has shared a quick test that might give some people a shock. Dr Osman Najam, Consultant Interventional Cardiologist working in Kent and London, says many who try it might find they are not as fit as they think they are.
He said: "Most people think they are fit, but fail this test. Find a set of stairs and walk up and down at a steady pace for one minute, aiming for around 60 to 80 steps in total."
How the test works
"As soon as you stop, check your heart rate, either on your watch or by feeling your pulse. Then check it again after one minute of rest."
"What you're looking for is recovery. Ideally, your heart rate should drop by at least 20 beats within the first minute."
"If it drops quickly, that's a good sign your heart is coping well. If it stays high, comes down slowly, that can mean your fitness isn't quite where it should be yet."
What the results mean
He added while this doesn't mean anything serious on its own, but "it's a really useful signal". The expert explained: "The key thing people miss is this: heart fitness isn't about how hard you can push; it's about how well your heart recovers."
However his test, which he said was a "general guide not a medical test" came with a warning. He told followers: "Remember, if you feel dizzy or unwell at any point, stop."
One-leg balance test
This is not the only one minute test that can give you a clue as to your health. According to NHS Suffolk and North East Essex what might seem like a childish game can be an indicator of your future lifespan.
It advises that even at 79-years-old you should be able to stand on one leg for nearly 20 seconds - and if you find this difficult it could be a sign of underlying health issues. It says those aged between 18 and 39 should be able to stand on one leg for 43 seconds continuously, and those between 40 and 49 should manage 40 seconds.
This decreases further with age so for those aged 50 to 59, the average is 37 seconds; 30 seconds for those 60 to 69; between 18 and 19 seconds for those 70 to 79; and just over five seconds for those over 80.
Health experts have encouraged people to take this challenge to highlight the effects of ageing on strength, balance, and agility. Clinicians are asking people of all ages to test their one-leg standing endurance and if it is difficult to reach the targets, there are ways to improve your strength and mobility.
To take the test have someone with you, be in a clear area and wear suitable footwear. If you feel unsteady or unwell stop the test. The rules:
- Keep your eyes open and your hands on your hips
- Stand on one leg without any other support
- Time starts when your foot leaves the ground and stops when you put your foot back down (or take your hands off your hips)
The experts warn: "You need to see if you can maintain the pose for your age category, but even if you're feeling confident, don't try to maintain the pose for any longer than one minute."
18-39: 43 seconds
40-49: 40 seconds
50-59: 37 seconds
60-69: 30 seconds
70-79: 18-19 seconds
80+: Little over 5 seconds
The British Journal of Sports Medicine has previously reported that being unable to balance on one leg for 10 seconds during mid to later life is associated with almost double the risk of death from any cause in the following decade. Balance, which tends to remain stable until your sixties before sharply declining, is a key indicator overlooked compared to aerobic fitness and muscle strength.
