Could something as simple as standing on one leg, getting out of a chair, or walking across a room tell us something important about how well we’re aging?
According to a fascinating study published in August 2026 in JAMA Network Open, the answer may be yes.
Researchers followed more than 13,000 adults aged 65 and older for approximately seven years, examining how their physical abilities related to long-term health and survival.
What they discovered deserves our attention.
Older adults who performed better on certain physical fitness tests had significantly lower mortality rates during the study than those who performed poorly.
And we’re not talking about running marathons, lifting heavy weights, or completing strenuous fitness routines.
We’re talking about everyday movements many of us take for granted.
- Standing up from a chair.
- Maintaining our balance.
- Walking a short distance and turning around.
- Marching in place.
These simple activities may reveal much more about our physical condition than we realize.
At Your Key to Senior Living Options, we spend considerable time helping older adults and their families navigate changes in health, independence, and care needs. But we also believe that understanding how to preserve physical function is just as important as preparing for the possibility of needing assistance.
This research offers an opportunity to discuss something positive: what our bodies can tell us about healthy aging and what we can do to maintain our abilities.
The Seven-Year Study That Has People Talking
On August 10, 2026, researchers published a study titled Physical Fitness and All-Cause Mortality in Older Adults in the peer-reviewed medical journal JAMA Network Open.
The researchers examined 13,423 community-dwelling adults in Taiwan who were at least 65 years old when they completed their physical fitness assessments.
The participants’ average age was approximately 73, and about 62.5% were women.
Researchers evaluated physical abilities through seven assessments covering four major fitness domains:
- Cardiovascular endurance
- Muscular strength
- Flexibility
- Balance and agility
They then examined participants’ mortality outcomes over a median follow-up period of seven years.
During that time, 1,631 participants, approximately 12.2% of the study population, died.
The researchers found a consistent relationship between better physical performance and lower mortality risk.
Most notably, four assessments involving balance, mobility, leg strength, and cardiovascular endurance demonstrated particularly strong associations.
🟩 LINK: Read the original 2026 JAMA Network Open study
Watch: Neil K. Shah Explains the Research
Neil K. Shah recently discussed this study in a video that does an excellent job of bringing attention to the importance of physical function as we age.
His explanation inspired us to take a closer look at the research and share its findings with our readers.
The video provides an introduction to the research. Below, we’ll explain what the study measured, what the results mean, and why these everyday physical abilities deserve attention.
The Four Physical Tests With the Strongest Findings
The study evaluated seven fitness measures, but four stood out for their associations with mortality.
Here is what the researchers found when comparing the highest-performing 20% of participants with the lowest-performing 20%, after adjusting for measured health and demographic factors.
| Physical test | Lower adjusted mortality hazard |
|---|---|
| Eight-foot up-and-go | 59% |
| One-leg balance | 50% |
| Thirty-second chair stand | 45% |
| Two-minute step test | 42% |
These percentages describe relative differences in the rate of death during follow-up between groups, not an individual’s probability of dying.
They do not establish that performing well on these tests directly prevents death. Nor do they mean failing a test predicts an early death.
Nevertheless, the findings demonstrate an important association between physical function and long-term health.
Let’s look at each assessment.
Test #1: The Eight-Foot Up-and-Go Test
What it measures: Mobility, balance, agility, coordination, and the ability to change direction.
Of the four individual tests highlighted in the study, the eight-foot up-and-go assessment demonstrated the strongest association with mortality.
Participants in the highest-performing group had a 59% lower adjusted mortality hazard than those in the lowest-performing group.
That is a substantial difference.
How the Test Works
The standardized assessment involves:
- Beginning in a seated position in a chair.
- Standing up when instructed.
- Walking eight feet toward a marker.
- Turning around the marker.
- Returning to the chair and sitting down.
The total time is recorded.
Unlike some other tests, a lower time indicates better performance, provided the movement is completed safely.
Although this sounds simple, it requires several physical systems to work together.
You need enough leg strength to rise from the chair, balance to start walking, coordination to change direction, and stability to sit back down.
If any of these abilities are significantly impaired, the movement may become slower or more difficult.
Why This Test Matters
Think about how often we perform similar movements in everyday life.
We stand up from the couch to answer the door.
We walk to the bathroom during the night.
We turn around in a crowded kitchen.
We get out of a chair at a restaurant.
We navigate unfamiliar spaces while shopping or visiting friends.
Each activity involves a combination of strength, balance, and mobility.
When those abilities begin to decline, ordinary tasks may require more effort.
The researchers suggested that assessments involving balance and agility may provide useful information about physical functioning and resilience.
This doesn’t mean everyone needs to move quickly.
The more important question is whether someone can move safely, confidently, and efficiently according to their abilities.
Safety note: This timed assessment was performed under standardized supervision in the study. Older adults who are unsteady, experience dizziness, use mobility aids, or have difficulty rising from a chair should not attempt to race through it at home. A physical therapist or qualified clinician can administer an appropriate mobility assessment.
Test #2: Standing on One Leg
What it measures: Balance and postural control.
The second major finding involved something most of us probably haven’t thought much about since childhood.
Standing on one leg.
Participants in the highest-performing group had a 50% lower adjusted mortality hazard than those in the lowest-performing group.
Why would balancing on one foot be associated with something as significant as long-term survival?
Because balance requires several important systems to function together.
Your brain must coordinate information from your eyes, inner ears, muscles, joints, and nervous system.
Your muscles need to make small, continuous adjustments to keep your body upright.
And your body must respond effectively when your position begins to change.
How Researchers Measured Balance
In the study, participants performed a one-leg stance with their eyes open.
Their balance time was measured, with a maximum test duration of 30 seconds.
The researchers recorded the longer time from two trials.
Longer balance times generally represented better performance.
However, the study did not establish a universal pass-or-fail threshold that predicts an individual’s survival.
Why Balance Becomes Increasingly Important
Balance can change gradually as we age.
Muscle weakness, vision problems, medication effects, neurological conditions, joint problems, and vestibular disorders can all contribute to difficulty maintaining stability.
Sometimes these changes happen so slowly that people don’t recognize them.
An older adult may begin holding furniture while moving through the house.
They might become hesitant when stepping onto uneven ground.
They may avoid activities that previously felt comfortable because they’re worried about losing their balance.
These changes deserve attention, particularly when they’re new or worsening.
Fortunately, balance is an area that can often be improved through appropriate training.
Exercises such as tai chi, supervised single-leg balance work, and other structured balance activities may help improve stability.
But the goal isn’t to demonstrate that you can balance longer than your neighbor.
The goal is to maintain the coordination and stability needed to move confidently through daily life.
If you have a history of falls, dizziness, significant joint pain, or difficulty standing, ask a healthcare professional before attempting a single-leg test. Balance assessments should be performed with suitable support or professional supervision when needed.
Test #3: The Thirty-Second Chair Stand
What it measures: Lower-body strength and muscular endurance.
Here’s a test that illustrates how important our leg muscles become as we age.
Participants who performed best on the thirty-second chair stand had a 45% lower adjusted mortality hazard than those who performed worst.
This assessment examines how many times someone can rise from a seated position to standing during a thirty-second period.
How the Test Works
In the standardized assessment, participants begin seated in a chair with their arms crossed over their chest.
They stand up fully and return to the seated position, repeating the movement for thirty seconds.
The examiner counts the completed repetitions.
The test evaluates the strength and endurance of muscles involved in rising from a chair, including those in the thighs and hips.
The research found that better performance on this assessment was associated with lower mortality.
Why Leg Strength Matters So Much
We often associate strength training with fitness enthusiasts, athletes, or people trying to improve their appearance.
But for older adults, maintaining muscle strength is about much more than appearance.
Strong legs help us:
- Get out of chairs and beds.
- Climb stairs.
- Walk for longer periods.
- Navigate curbs and uneven surfaces.
- Carry groceries and complete household tasks.
- Maintain balance when our body shifts unexpectedly.
When lower-body strength declines, everyday activities can become more physically demanding.
Something as ordinary as standing up from a low chair may require assistance.
And when movement becomes difficult, people may begin moving less.
That can create a frustrating cycle in which reduced activity contributes to additional weakness and loss of endurance.
Is Muscle Loss an Inevitable Part of Aging?
Some age-related muscle loss is common, but severe weakness should not automatically be dismissed as an unavoidable consequence of getting older.
Muscle strength and function can respond to appropriately designed exercise programs, including in later life.
Depending on individual abilities, helpful activities might include supervised chair stands, resistance-band exercises, leg strengthening, and other movements selected by a physical therapist or fitness professional familiar with older adults.
The most important principle is consistency.
You don’t need to become a bodybuilder. You need enough strength to continue doing the things that make everyday life enjoyable and manageable.
A chair-stand assessment may not be appropriate without modification for someone with significant knee or hip problems, recent surgery, severe weakness, or a high risk of falling. Repeated rapid movements can aggravate existing conditions.
Test #4: The Two-Minute Step Test
What it measures: Cardiovascular endurance and functional aerobic capacity.
The fourth highlighted assessment examined how effectively participants could sustain repeated stepping movements over two minutes.
Those in the highest-performing group had a 42% lower adjusted mortality hazard than participants in the lowest-performing group.
How the Test Works
Participants march in place for two minutes, lifting their knees toward a height determined by their individual body measurements.
An examiner counts steps meeting the standardized height requirement.
The test was designed to assess functional aerobic endurance without requiring a treadmill or a long walking course.
It may look simple, but it requires coordinated movement and the ability to sustain physical effort.
Why Cardiovascular Endurance Matters
Think about how many routine activities require stamina.
Walking through a large grocery store.
Spending an afternoon sightseeing.
Visiting grandchildren.
Participating in community activities.
Carrying groceries from the car.
Enjoying a day at an amusement park with the family.
These activities become more difficult when a person tires quickly.
Cardiovascular endurance reflects the body’s ability to support sustained physical activity.
Although everyone has different limitations, maintaining aerobic fitness can help older adults remain active and participate in the activities they enjoy.
Walking, swimming, water aerobics, dancing, and cycling are examples of activities that may help build endurance when appropriate for the individual.
The key is to choose activities that are safe and sustainable.
Important: The two-minute step assessment is not appropriate for everyone. People with significant cardiovascular or respiratory conditions, unexplained shortness of breath, dizziness, chest discomfort, or substantial balance problems should seek medical guidance rather than attempting a timed endurance test independently. Stop exercising and seek appropriate medical attention if concerning symptoms occur.
What the Study Really Tells Us About Longevity
The numbers are compelling.
A 59% lower adjusted mortality hazard on the mobility assessment.
A 50% lower hazard on the balance assessment.
A 45% lower hazard on the leg-strength assessment.
A 42% lower hazard on the endurance assessment.
But we need to understand exactly what those results mean.
The research was observational.
That means researchers examined the relationship between participants’ fitness levels and what happened to them over time.
They did not randomly assign people to improve their balance, strength, or endurance and then determine whether those changes caused them to live longer.
Someone who performs well on a mobility test may also have other advantages.
They may have fewer serious illnesses, better nutrition, more favorable living circumstances, or other characteristics associated with improved health.
The researchers adjusted for several factors, including age, health conditions, and reported physical activity. However, no observational study can account perfectly for every possible difference between participants.
The findings therefore show an association, not proof of cause and effect.
We also shouldn’t interpret the study as a prediction tool for any individual.
A person with arthritis may struggle with the chair-stand test while remaining otherwise healthy.
Someone recovering from surgery may temporarily perform poorly.
A person with excellent fitness could still develop a serious illness.
And the study’s participants lived in Taiwan, so the precise findings may not apply identically to every population.
The takeaway isn’t that failing a fitness test means you’re going to die sooner. It’s that physical function provides meaningful information about health that deserves our attention.
The Most Interesting Finding May Be the Overall Fitness Score
There’s another important result that deserves mention.
Researchers didn’t limit their analysis to the four tests discussed above.
They also examined arm strength and flexibility, bringing the total to seven physical assessments.
Then they developed a composite fitness index based on performance across all seven.
Participants in the highest-performing group on this combined index had a 61% lower adjusted mortality hazard than those in the lowest-performing group.
This was one of the strongest associations reported in the study.
Why does that matter?
Because our bodies don’t function in isolated categories.
Balance is important.
Strength is important.
Endurance is important.
Flexibility contributes to how comfortably we move.
And these abilities often work together.
Someone with excellent cardiovascular endurance but very poor balance may still struggle with certain everyday activities.
Someone with strong legs but limited endurance may find prolonged activity difficult.
The research supports looking at physical function as a combination of abilities rather than relying on one measurement alone.
It also reinforces the value of maintaining several aspects of fitness as we get older.
Can You Improve These Abilities After 65, 75, or Even 85?
This is where the conversation becomes especially encouraging.
Many people assume that losing physical ability is simply part of getting older.
They accept weakness, reduced stamina, or poor balance as something they have little power to influence.
Certainly, aging brings changes, and medical conditions can place real limitations on what we’re able to do.
But that doesn’t mean improvement is impossible.
Depending on health status, appropriate exercise and rehabilitation can help older adults build strength, improve balance, increase endurance, and maintain functional abilities.
The Centers for Disease Control and Prevention recommends that adults aged 65 and older incorporate three types of physical activity into their routines:
Aerobic activity: At least 150 minutes of moderate-intensity activity weekly, or an equivalent amount of vigorous activity, when medically appropriate and achievable.
Muscle-strengthening activity: Activities that work major muscle groups on at least two days each week.
Balance training: Regular activities that challenge and improve balance.
🟩 LINK: CDC Physical Activity Recommendations for Older Adults
For someone who has been sedentary, these recommendations may sound overwhelming.
But the CDC also emphasizes that some activity is better than none.
You don’t need to accomplish everything immediately.
A person who can currently walk for only five minutes may begin there, gradually increasing as tolerated.
Someone who struggles with balance may benefit from working with a physical therapist.
A person who has difficulty standing from a chair may need an appropriately modified strengthening program.
The starting point depends on individual health, mobility, and abilities.
The goal is steady progress, not competition.
Five Practical Ways to Support Healthy Aging
The research provides a useful reminder that preserving physical ability deserves ongoing attention.
Here are five ways older adults can begin thinking more deliberately about physical function.
1. Pay Attention to Changes in Everyday Movement
Have you noticed that getting out of a chair requires more effort?
Are stairs becoming increasingly difficult?
Do you feel less steady when turning around or walking on uneven ground?
Are you avoiding activities because you become tired more quickly?
These changes don’t necessarily indicate a serious medical problem, but they’re worth discussing with your healthcare provider, especially if they develop suddenly or worsen.
Recognizing changes early may make it easier to identify appropriate treatments, exercises, or support.
2. Make Strength Training Part of Your Routine
Walking is excellent physical activity, but it doesn’t replace every benefit of dedicated muscle-strengthening exercises.
Maintaining strength in the legs, hips, back, and upper body supports everyday function.
Resistance bands, light weights, bodyweight exercises, and professionally supervised strengthening programs can all be useful options.
Start at a level appropriate for your health and increase gradually.
3. Don’t Ignore Balance Training
Balance is easy to overlook until it becomes a problem.
But stability is essential for safe, confident movement.
A qualified instructor or physical therapist can recommend exercises suited to your abilities.
For some people, that may include tai chi, supported balance exercises, or structured rehabilitation.
The objective isn’t to perform risky balancing tricks.
It’s to improve control and confidence during ordinary movement.
4. Keep Your Cardiovascular System Active
Choose an activity you enjoy and can perform comfortably.
Walking with friends.
Swimming.
Water aerobics.
Cycling.
Dancing.
Participating in an appropriate exercise class.
Activities that are enjoyable are often easier to maintain over time.
And maintaining a routine matters more than occasionally attempting a strenuous workout.
5. Discuss Physical Function During Healthcare Appointments
Medical appointments often focus on blood pressure, medications, cholesterol, laboratory results, and chronic conditions.
Those are important considerations.
But there’s also value in discussing physical abilities.
Ask your healthcare provider whether changes in balance, walking speed, strength, or endurance warrant evaluation.
A clinician may recommend a physical therapy assessment, review medications that contribute to dizziness or weakness, or investigate other medical factors affecting mobility.
Physical function deserves a place in conversations about healthy aging.
Why This Research Matters for Families, Too
Adult children often notice changes in their parents’ physical abilities before those changes become the subject of a medical conversation.
Perhaps Mom no longer enjoys the long walks she used to take.
Dad has started pushing himself up from chairs using both arms.
A parent who previously loved shopping now prefers to remain at home because walking becomes exhausting.
These observations may indicate that something has changed.
But families should be careful not to draw conclusions based on one difficulty or one test.
Pain, arthritis, medication effects, fatigue, illness, and many other factors can influence physical performance.
The more productive approach is to begin a respectful conversation.
Ask whether your parent has noticed the same change.
Find out whether they’re experiencing discomfort or other symptoms.
Encourage an appropriate medical evaluation when needed.
And remember that supporting independence doesn’t mean expecting someone to do everything without assistance.
Sometimes maintaining independence involves physical therapy, exercise programs, assistive devices, changes in routine, or other practical support.
The objective should be to preserve ability and quality of life rather than focus exclusively on age.
Physical Independence Is About More Than Living Longer
Understandably, a study involving mortality attracts attention.
But for many older adults, there’s another question that’s just as important:
How can I continue enjoying my life as I get older?
People want to travel.
They want to play with their grandchildren.
They want to participate in activities with friends.
They want to explore new interests.
They want to enjoy their retirement years without feeling that every passing birthday automatically brings another limitation.
Maintaining physical function can support those goals.
The ability to walk comfortably, rise from a chair, maintain balance, and participate in activities without excessive fatigue can make a tremendous difference in everyday life.
Not everyone will achieve the same physical abilities.
And someone living with a disability or chronic condition can certainly enjoy an active, meaningful, independent life.
The point isn’t that everyone should reach an identical fitness standard.
It’s that supporting our individual physical abilities can help us preserve opportunities and choices.
At Your Key to Senior Living Options, we believe healthy aging should be about making the most of life at every stage.
That includes understanding when additional assistance is beneficial, but it also means recognizing opportunities to maintain function, stay engaged, and enjoy the activities that bring meaning to our lives.
Frequently Asked Questions About the Four Physical Tests
Do these four tests predict how long I will live?
No. They were associated with mortality risk at the population level, but they cannot predict an individual’s lifespan. Many medical, environmental, and personal factors influence longevity.
Is there a passing score for each test?
The study compared participants according to relative performance groups. It did not establish one universal score for each test that determines whether someone is healthy or at risk of dying earlier. Clinicians may use age- and sex-specific reference values for functional assessments, but those are different from a mortality prediction.
What if I cannot stand on one leg?
Difficulty with single-leg balance doesn’t automatically mean you’re unhealthy or at risk of early death. Balance can be affected by many conditions. Discuss persistent or new difficulties with a healthcare professional who can evaluate the cause and suggest appropriate interventions.
Can improving my test scores help me live longer?
Exercise can improve several aspects of physical function, and regular physical activity has established health benefits. However, this particular study did not test whether raising these scores directly causes people to live longer.
Should older adults perform these tests at home?
Not everyone should. The research used standardized, supervised assessments. People with mobility limitations, dizziness, recent injuries, cardiovascular symptoms, or a history of falls should seek professional guidance. Never attempt a timed movement test if doing so could cause a fall or injury.
The Bottom Line: How Well We Move Matters
There are plenty of things about aging that we cannot control.
But this seven-year study offers a powerful reminder that physical function is an important part of overall health.
Researchers followed more than 13,000 older adults and found significant associations between better performance on everyday physical tasks and lower mortality risk.
The strongest findings involved mobility, balance, leg strength, and cardiovascular endurance.
The results don’t tell us exactly how long any individual will live.
They don’t guarantee that improving physical performance will prevent illness.
And they certainly shouldn’t cause older adults to fear growing older.
Instead, they offer an opportunity to think differently about healthy aging.
Perhaps one of the most important questions we should be asking isn’t simply, “How old am I?”
It’s “What can I do today to maintain the strength, balance, mobility, and endurance that help me enjoy my life?”
Because the ultimate goal isn’t just adding years to our lives.
It’s preserving the ability to make those years as meaningful, active, and fulfilling as possible.
Your Key to Senior Living Options: Helping You Plan for Every Stage of Aging
At Your Key to Senior Living Options, we help older adults and their families throughout The Villages, Florida, and surrounding communities understand their senior living choices.
Whether you’re planning for the future or exploring independent living, assisted living, or memory care, our knowledgeable advisors provide personalized guidance to help you make informed decisions.
Our advisory services are completely free to seniors and their families.
🟩 LINK: Contact Your Key to Senior Living Options
Medical disclaimer: This article is intended for general educational purposes and is not a substitute for personalized medical advice. Consult an appropriate healthcare professional before attempting physical fitness assessments or beginning a new exercise program, particularly if you have chronic medical conditions, pain, balance problems, or mobility limitations.
I'm the Vice President of Operations at Your Key to Senior Living Options, and the voice behind our newsletters and educational articles. Drawing on 40 years of experience working with older adults and their families, I develop and write content intended to inform, inspire, and help readers navigate the challenges and opportunities of aging.
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Maureen Campaiola
**From the Desk of Maureen** I'm the Vice President of Operations at Your Key to Senior Living Options, and the voice behind our newsletters and educational articles. Drawing on 40 years of experience working with older adults and their families, I develop and write content intended to inform, inspire, and help readers navigate the challenges and opportunities of aging.