Doctor outlines five simple tests that reveal how well you’re really aging

Aging is something everyone experiences, but how we age can vary greatly. According to physician and anti-aging expert Dr. Mitch Ghen, there are clear physical and mental indicators that can show whether you’re aging well — and you can test many of them at home.

Speaking with the New York Post, Dr. Ghen, who serves as medical director of physician education at Access Medical Labs, outlined five subtle signs that can reflect how your body and mind are holding up over time. His approach centers on strength, mobility, recovery, and cognitive sharpness rather than appearance alone.

Grip Strength and Mobility

One of the strongest indicators of healthy aging, Ghen explained, is grip strength. Studies have linked stronger grip to better muscle mass, cardiovascular function, and longevity. Grip strength can be tested at a doctor’s office with a dynamometer or at home by squeezing a tennis ball or wringing a wet towel.

“If you notice stiffness or weakness in your hands or joints, it might suggest that your muscular system needs more attention,” Ghen said.

He also emphasized the importance of moving with ease. According to Heart.org, adults should engage in at least 150 minutes of moderate to vigorous exercise each week to maintain bone and muscle strength. Regular movement not only supports flexibility and balance but also reduces the risk of falls and cardiovascular strain.

If walking or climbing stairs leaves you unusually short of breath or dizzy, Ghen noted, it could be worth checking with your doctor to ensure your heart is functioning properly.

Recovery and Oral Health

A third measure of healthy aging is how quickly you recover from common illnesses. “Most people should bounce back from minor viruses within about ten days,” Ghen told the New York Post. If infections linger or occur frequently, your immune system may be under stress.

He also highlighted the often-overlooked link between oral health and longevity. Healthy gums — firm, pink, and not prone to bleeding — can signal that the body’s inflammatory responses are in balance. Regular dental checkups and proper hygiene can help detect early signs of systemic inflammation or infection.

Mood and Mental Sharpness

Good mood and mental clarity are equally essential indicators. Ghen cautioned that confusion, forgetfulness, or personality changes might reflect a decline in brain function. Cognitive exercises, such as word games or memory challenges, can help maintain sharpness.

One simple test he recommends: try naming as many words as you can that start with the letter “F.” It’s a quick way to measure verbal fluency and brain speed — both of which can decline subtly with age.

Simple At-Home Physical Tests

Dr. Ghen shared five practical “DIY” tests to measure functional fitness and flexibility:

• Sit on the floor and try to stand without using your hands.
• Sit in a chair, then stand and sit again 30 times without difficulty.
• Pinch the skin on the back of your hand — it should snap back quickly if hydrated and elastic.
• Walk heel-to-toe in a straight line to test balance.
• Stand on one foot for 30 seconds with arms outstretched.

These everyday challenges, Ghen said, can give a realistic snapshot of mobility, coordination, and muscle tone — all vital to maintaining independence later in life.

While no single test can predict how long or how well someone will live, consistent physical activity, good nutrition, mental engagement, and social connection remain cornerstones of healthy aging.

As Ghen concluded, awareness is the first step: “Small, simple checks can tell you a lot about how your body is really doing — and where it might need care.”