A simple test of balance, strength, and mobility could say more about your health than any blood report. And the real kicker? It takes less than 30 seconds.

For men in their 50s and 60s, health checks often revolve around numbers: blood pressure, cholesterol, glucose levels. But what if a better indicator of how well you’re aging lies not in the lab, but in your ability to stand up, sit down, and balance like a boss?

The “Old Man Test” – a quirky nickname for a deceptively revealing movement – has been making the rounds online. The idea is simple: from a standing position, sit down on the floor, then get back up, all without using your hands, knees, or other support. Easy, right? Not always.

A 2012 study published in the European Journal of Preventive Cardiology tracked more than 2,000 middle-aged and older adults over six years. The study found that those who couldn’t perform the sit-rising test (SRT) without support were significantly more likely to die during the follow-up period. Not because the test itself causes problems, but because it reflects overall functional fitness—balance, muscle strength, flexibility, and coordination.

Why the Old Man Test Matters

“This test is more than just a party trick,” says Dr. Claudio Gil Araújo, the Brazilian physician who developed it. “It gives us a quick snapshot of someone’s functional longevity.” In plain terms? If you struggle with this move, your risk of falls, hospitalisation, or losing independence may be higher.

The Australian Institute of Health and Welfare reports that falls are the leading cause of injury-related hospitalisations among people aged 65 and over. And as physiotherapist Scott Willis, former President of the Australian Physiotherapy Association, often says: “Falls are not an inevitable part of aging. They are preventable.”

Alternative views on longevity

While the viral “old man test”has gained popularity as a balance and coordination challenge, it’s not a scientifically validated assessment. But it underscores the importance of balance and mobility.

Peter Attia, a physician specializing in longevity who recently created a television show with Australian actor, Chris Hemsworth, also emphasizes the importance of maintaining mobility and functional fitness as we age. While he doesn’t specifically refer to an “old man test,” he advocates for a proactive approach to aging through what he calls the “Centenarian Decathlon.” This concept involves identifying physical tasks you want to be able to perform in your later years and training for them now.

Attia’s framework focuses on four key pillars: stability, strength, aerobic efficiency, and anaerobic performance. He suggests that by incorporating exercises targeting these areas, individuals can enhance their healthspan—the period of life spent in good health. For instance, he recommends activities like:

• Dead hangs to assess grip strength and shoulder stability.
• Wall sits to evaluate lower body strength and endurance.
• Farmer’s carries to test grip strength and core stability.

These exercises serve as benchmarks to gauge one’s physical capabilities and guide training efforts. Attia emphasizes that maintaining such functional movements is crucial for independence and quality of life in older age.

It’s Not Just Physical

Physical performance reflects more than just fitness—it mirrors confidence, independence, and often emotional well-being. A 2021 study from La Trobe University’s Active Ageing Research Group found that those who regularly engaged in functional movement exercises reported higher self-esteem and fewer depressive symptoms. When you can move well, you feel better. You participate more. You age with more options.

As Bruce Lee once said: “Knowing is not enough, we must apply. Willing is not enough, we must do.” And that’s the Old Man Test in a nutshell—it’s not about knowing you should move more, it’s about doing it.

Sit Down. Stand Up. Start Again.

So, the sit-rise challenge becomes more than a test. It’s a nudge to check in: Can your body support the life you still want to live? For those of us carrying a few extra kilos or nursing old sports injuries, the SRT might feel more like punishment than prognosis. But that’s okay.

If you can’t get up easily without help, that’s your body’s way of saying: Strengthen me. Stretch me. Balance me. Try adding some squats, lunges, or yoga to your weekly routine. You don’t need a gym. You don’t even need Lycra. Just start.

And let’s be honest, part of the appeal here is ego. As one Reddit user put it, “I refuse to lose a battle with gravity in front of my grandkids.”

A Gentle Dare for the Weekend

This weekend, try the test. Take off your shoes, find a soft floor, and go for it. No judgment. No need to broadcast it on social media (unless you’re into that). Just you, your body, and a moment of truth.

And if you need a laugh after your attempt, remember what comedian George Burns once said: “You can’t help getting older, but you don’t have to get old.”

There’s a reason the podcast Don’t Let the Old Man In resonates with thousands of men in their 50s. It speaks to the quiet war many fight against obsolescence, irrelevance, and a determination to navigate life’s crossroads with clarity and confidence. And likewise, if you’re reading this, you haven’t given up. You’re still curious. Maya Angelou once said, “If you’re always trying to be normal, you will never know how amazing you can be.” Midlife career change isn’t about being extraordinary. It’s about being aligned—with yourself.

Pod O’Sullivan is the host of the Don’t Let the Old Man In podcast. Listen on YouTube, Apple, Spotify or wherever you tune in. Find more thoughts on living gracefully (and disgracefully) in the second half of life at The Wisdom Vault, on LinkedIn, Substack and even (!) Instagram.