Seven measurements
About fifteen minutes. A chair without arms, a tape measure, and ten metres of clear floor.
Do them in the order given — resting heart rate has to come first.
Stop any test that hurts. If you are unsteady on your feet, do the balance and chair tests with someone else in the room.
You
Age and sex select the reference distribution. Nothing here identifies you and nothing leaves this browser.
Resting heart rate
Just your pulse, taken before you have done anything — not after the stairs. A reading your watch took this morning is fine.
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Sit down, arm on a table, and find the beat. Take as long as you need.
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Press Start. Five seconds to get your fingers back in place, then a tone. Count in your head until the double tone, then type the number in.
Thirty gets doubled, so a miscount of one becomes two. Pick sixty if your pulse is hard to feel or feels irregular.
Press Start when you can feel your pulse.
Waist-to-height
Measure your waist at the midpoint between the bottom rib and the top of the hip bone, at the end of a normal breath out. Not at the belt line, and do not hold it in.
Ratio: —
One-leg stance, eyes closed
Stand on either leg, arms at your sides, eyes closed. The free foot rests against the standing ankle and must not wrap around it. Stand next to a wall or a worktop.
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Hold the phone in the hand at your side — not on a worktop, or losing balance means reaching for it.
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Press Start, get into position, close your eyes. Five ticks, then a low tone: the clock starts on the tone.
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Press Stop the moment you open your eyes, touch down, hop or grab something. Otherwise: a chime at ten seconds, one at twenty, a double chime at thirty — and that is the end.
Best of your attempts counts.
Sitting-rising
From standing, sit down on the floor and stand back up with as little support as you can. Bare feet, clear space. Tick what you used. Best of several attempts, so try it more than once.
Tick anything you leaned on, then press Record this attempt. Each thing you tick costs a point, and nothing is saved until you press it.
Recorded: sitting 5 · rising 5 · total 10
Gait speed
Measure a straight course and walk it at your normal pace. Get up to speed before the line and keep going past the far one. Not a race — comfortable is what the reference data measured.
Speed: —
Five-times sit-to-stand
A chair without arms, against a wall. Five of them as fast as you safely can — stop the clock as you stand the fifth time.
Push-ups to failure
Chest to a fist's height off the floor, body straight, full lock at the top.
Three or four easy reps, then rest a minute. Without a practice set your first retest rises on familiarity alone.