A Holistic DIY Approach to Assessing Your Aging Process

Aging is a multifaceted journey that encompasses physical vitality, mental sharpness, emotional resilience, and social engagement. While popular social media challenges like standing up without using hands or balancing on one leg while brushing teeth have gained popularity as informal aging indicators, they only scratch the surface of what it truly means to age healthily.

When discussing 'aging well,' it's important to consider both physical and psychological aspects, including hedonic well-being (feeling good) and eudaimonic well-being (finding purpose). Engaging in regular activities and self-monitoring can support these dimensions, but no single test can fully capture an individual's aging trajectory.

Physical markers such as walking speed can provide useful insights. Research indicates that walking faster than 1.32 meters per second correlates with a lower risk of mortality over the following three years, while walking speeds below 0.8 meters per second may signal muscle loss conditions like sarcopenia. Although these measurements require specialized equipment, simple at-home tests like timing how long it takes to stand and sit from a chair five times can serve as practical indicators.

To develop a comprehensive, do-it-yourself (DIY) aging assessment, consider evaluating cognitive functions as well. Tests such as the trail making test (connecting numbers and letters in sequence), the Stroop task (naming the color of words), and dual-task challenges (walking while performing a mental task) help gauge brain flexibility, attention, and processing speed.

Regularly retesting these functions—perhaps monthly—can help you observe subtle changes over time. Keep in mind that physical abilities like balance may fluctuate daily, and slow, steady improvements are a more accurate reflection of long-term progress.

It's essential to remember that aging isn't a linear process, and no single test can offer a complete picture. A more holistic view considers emotional well-being and social connections, which significantly contribute to overall quality of life. Tools such as the Scale of Positive and Negative Experience can provide insights into your emotional health, covering feelings like joy, calmness, sadness, and frustration.

Ultimately, aging gracefully is about understanding your body, mind, values, and the small, meaningful steps you can take to enhance your well-being and life satisfaction. Assessing multiple aspects of health and maintaining a positive outlook are key components of aging well.

Source: https://medicalxpress.com/news/2025-05-diy-youre-aging.html