You know about lifespan, but do you care about ‘healthspan?’ Here is why you should
One of the biggest misconceptions about longevity and fitness is that visible fitness equals internal health. Someone can be lean and active but still have dangerously high apolipoprotein B (a protein component of lipoproteins that carry “bad” cholesterol and fats through the bloodstream) or early-stage insulin resistance — both of which dramatically increase the risk of heart disease, according to Death Clock founder and CEO Brent Franson.
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It’s easy to assume you’re healthy just because you feel fine, but many serious health issues can progress silently for years. Focusing on your health before symptoms appear is the key.
Lifespan vs. healthspan
Your lifespan is simply the total number of years you live. Healthspan, on the other hand, is the period of your life spent in good health, free from chronic diseases and the decline that often accompanies them. The goal? Not just living longer, but living a high-quality, independent life as long as possible.
Fitness is critical for your lifespan and healthspan, and according to Franson, it’s one of the strongest predictors of how long and how well you’ll live. Regular cardiovascular exercise strengthens your heart and circulatory system, directly lowering your risk for heart disease, stroke, and other chronic conditions. This exercise offers a powerful way to shrink the healthspan “gap” — those years at the end of your life spent in poor health.
Resistance training (like lifting weights) helps maintain muscle mass and bone density, which prevents frailty, falls, and sarcopenia (age-related muscle loss). This training keeps you strong and independent, ensuring you can keep doing what you love as you age.
A JAMA Network study analyzing over 120,000 adults found that people with high cardiovascular fitness had an 80% lower risk of all-cause mortality compared to those with low fitness. Multiple studies, like this one from the Journal of Cachexia, Sarcopenia and Muscle, and other research have highlighted the benefits of resistance training for older adults.
The evolution of our understanding of fitness for longevity
According to Eric North, founder of Performance Rejuvenation Center (PRC) and The Happiness Warrior, how you care for your body is the purest form of self-love. By making consistent, healthy choices, you’re not just improving your physical well-being; you’re recognizing that your happiness and success are directly tied to your health. This simple shift in mindset can add years to your life and bring a greater sense of balance and well-being.
“We’ve gained a better understanding of the holistic value of cumulative healthy practices and habits,” said North. “Good health is dependent on the balance between good nutrition, fitness, mental health, and our relationships. These days, we have so many options and choices to live healthier than ever before.”
The good news? You can work to improve fitness at any time. There’s been a shift from “move more” to “move strategically,” said Franson. Your movement begins by assessing your current fitness levels and measuring them every 6-12 months. “That’s the formula,” he said.
How to calculate your fitness level
Fitness tests can give us a baseline for improvement and help us learn more about our physical bodies and needs. They also give us real data that we can use to correct any imbalances and move forward with more confidence and vitality, said North.
Kris Herbert, founder and certified personal trainer at The Gym Venice, an LA-based gym focusing on strength training for older adults, said, “We assess clients by how their bodies move in the real world, using foundational compound movements like the overhead and flat press, bent-over row, squat, and deadlift. These diagnostic tools reveal strengths, weaknesses, and movement patterns directly impacting daily life.
“Can you press weight overhead without pain? Can you squat with control and balance? Can you hinge safely to pick something up off the floor? These answers tell us what you can do now and where we should focus to keep you safe, strong, and independent,” he said.
A caveat: Women over 50 should view these tests as starting points, not final judgments. With hormonal changes occurring during perimenopause and after menopause, muscle mass and bone density tend to decline more rapidly, making balance and strength especially important, said Herbert. These tests provide a baseline. Progress comes from consistent training designed specifically for your needs, not from comparisons to younger individuals or men.
If you want to determine your fitness level at home, try the following tests. Use a spotter if needed.
- The sit-to-rise test (SRT). This test measures strength, balance, and flexibility. Begin by standing barefoot, then lower yourself to the floor and stand back up, using minimal support. Start with a score of 10, and deduct one point for each time you use a hand, knee, forearm, or the side of your leg for support. Deduct a half point for any unsteadiness. A higher score is a strong predictor of lower mortality risk.
- The single-leg balance test. This test assesses your balance and potential for risk of falling, a leading cause of injury in older adults. Stand on one leg with your hands on your hips and see how long you can hold the position. The average time for women in their 50s is about 41 seconds. An inability to hold this position for at least 10 seconds is associated with a higher risk of death.
- The 30-second chair stand test. This test measures lower-body strength. Sit in a chair with your feet flat on the floor and arms crossed over your chest. Time yourself for 30 seconds and count how many times you can rise to a full standing position and sit back down. For women ages 56-65, an average score is 10-12 repetitions. A score of 25 or more is considered excellent.
- Grip strength test. Grip strength is a powerful marker of overall health and mortality. A weak grip can signal declining muscle mass and slower recovery, said Herbert. While professionals use a dynamometer for precise measurements, a non-quantified test can be to notice if you struggle with everyday tasks like opening jars or carrying heavy groceries. The good news? It’s highly trainable. Squeezing a resistance ball regularly or using small hand weights can dramatically increase your grip strength over time.
Additional fitness tests recommended by Dr. Jason Sonners, a leader in recovery and preventative health and founder of HBOT USA, include checking:
- Heart rate variability (HRV)
- Resting and exercising heart rates
- Oxygen saturation
- Sleep quantity and quality
- Respiration rate
- VO2 (maximal oxygen uptake)
You can track most of these metrics daily using a smart ring or smartwatch, although you’ll get the most accurate measurements in a gym or performance lab.
The most important piece of advice for anyone who wants to live a longer, healthier life? “Don’t wait,” said Herbert. “Strength, balance, and independence aren’t built by accident. Each day you delay is another day the clock moves forward. Start now, even if it’s just a small action — a short walk, a single strength session, or a commitment to better nutrition. Your future self will thank you for the effort you put in today.”
