THE SIX PHYSICAL ASSESSMENTS

Gait is a fancy word for the way we walk, and it's affected by everything from genetics to injury history to current muscular function. Research shows that every 0.1m/s increase in gait speed equals a 12% decrease in overall mortality risk — making it one of the most powerful longevity predictors we have.

Balance affects nearly everything we do in life, from standing, bending, walking, and reaching. Poor balance is  the #1 cause of injury-related death in adults over 65, so measuring and improving it is one of the highest-impact things you can do for long-term independence.

Strength is more than just lifting weights. Our muscles hold up our bodies and allow us to move through space — and they decline at roughly 3–8% per decade after age 30, accelerating after 60. Low muscle mass (sarcopenia) is independently associated with increased mortality risk, but the decline can be significantly slowed with targeted training.

Cardio capacity — measured as VO2max — is the single strongest predictor of all-cause mortality in otherwise healthy adults. Research shows that each 1-MET improvement in fitness is associated with a 10–13% reduction in mortality risk. You don't need to be a runner to benefit; even modest improvements from a low baseline produce dramatic longevity gains.

The key to a long and healthy life is more than just a number on a scale. What matters is the ratio of muscle to fat — and specifically, low muscle mass relative to body weight (low ALMI) is strongly associated with metabolic disease, frailty, and reduced lifespan in older adults. Tracking it over time gives you a far more actionable picture than weight alone.

How fast we react to stimuli is one of the strongest predictors of cognitive aging and fall risk. Slower reaction time in midlife has been linked in large population studies to higher dementia risk decades later. Establishing a baseline now gives us a target to train toward — and a way to track whether your brain is staying sharp over time.