<div> <div> <p><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>Longevity isn’t just about living a longer duration – it’s about ensuring that you are healthy, mobile, and functional into your later years. And if you want to be healthy and vibrant when you’re older, you’ve got to train for that goal now. Today, you’re going to learn about important markers of longevity that you can measure for yourself.<br> <br></span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>On today’s show, we’re going to go through three fitness and mobility tests you can do to measure your overall health. These three fitness tests are backed by research, easy to conduct at home, and most importantly, can be improved upon if you’re not satisfied with your results.<br> <br></span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>You’re going to learn the science behind why your balance, walking speed, and your ability to get up and down from the floor can tell you a lot about your health. I’m also going to be sharing actionable steps you can use to get stronger, improve your mobility, and increase your chances of a long and healthy life. Enjoy!</span></span><span data-ccp-props="{}"> </span></p> </div> <div> <p><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>In this episode you’ll discover:</span></span><span data-ccp-props="{"><br> </span></p> <ul> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>What the gait speed test is and how to do it.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>What your gait can tell you about </span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>your lifespan</span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>The connection between gait speed and muscle function.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>How to </span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>improve your gait</span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>Why walking is considered a wonder drug.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>The link between </span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>steps per day</span></span> <span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>and testosterone levels.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>What the minimum effective dose of walking is.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>Why </span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>spending time barefoot</span></span> <span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>is good for your health.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>The health benefits of walking backwards.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>How to do </span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>the single-leg balance test</span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>Why falls can be so dangerous for the elderly.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>How to </span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>improve your balance</span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>Why big toe strength is </span><span>actually an</span> <span>indicator of longevity.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>What </span><span>the sit-and-rise test is.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>How to improve your mobility.</span></span></li> <li><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>The benefits of</span></span> <span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>sitting on the floor</span></span><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>. </span></span><span data-ccp-props="{"> </span></li> </ul> </div> </div> <div> <div> <p><span lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span>Items mentioned in this episode include:</span></span><span data-ccp-props="{}"> </span></p> </div> <div> <ul> <li><a href="https://peluva.com/model" target="_blank" rel="noreferrer noopener"><span lang="EN-US" xml:lang="EN-US" data-contrast="none"><span data-ccp-charst