Fitnessm/s · mp
Gait speed + chair stand
Optimal
> 1.2 m/s; 5× sit-to-stand < 10 s (< 12 over 65)
Why
Two equipment-free tests that predict mortality better than lab values in old age. Gait speed (Studenski 2011, n=34,485): below 0.8 m/s signals frailty, every +0.1 m/s means 12% lower mortality. The 5× sit-to-stand measures lower-body strength and power — the functional screen for sarcopenia.
How often
Yearly from 50, at home: 4 metres at usual pace with a stopwatch; 5× stand without arms.
What moves it
Leg-focused strength training (squats, lunges, stairs), protein 1.2–1.6 g/kg, balance practice, vitamin D when deficient, creatine.
Last reviewed: 6 September 2026
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