A little bit of healthy competition can offer motivation and challenge you to perform better. The results might encourage you to exercise a bit harder or more frequently. Either way, learning where you stand can be helpful. Competing against an opponent is not for everyone, but it’s not necessary to work out in front of others to see where you fall on the performance scale. We’re here with a way to test your physical fitness right in the comfort of your own home, and we spoke with the experts to learn how to do it.

Below is a self-challenge routine to check out. If you can perform the four exercises after 65, you’re in better shape than most.

“Individually, these assessments examine the different components of physical function (lower-body strength, cardiovascular endurance, balance, mobility, and coordination). Being capable in all four suggests that a participant has maintained multiple physical qualities that contribute to their independence and the ability to perform everyday activities with minimum issues,” explains D. Elijah Salters, M.S., Memorial Hermann Rockets Sports Medicine Institute.

Single-Leg Balance Test

According to Salters, the single-leg balance assesses balance and your ability to control your posture—both of which are crucial for decreasing your risk of falls.

1. Stand tall on a flat surface near a counter or sturdy chair for support.
2. Place your feet hip-width apart and arms at your sides.
3. Activate your core while keeping your shoulders relaxed.
4. Shift your body weight onto your left foot.
5. Lift your right foot off the floor.
6. Balance on your grounded foot for 10 to 30 seconds at a time.
7. Use control to lower.
8. Repeat on the other side.

RELATED: If You Can Do These 4 Squat Variations, Your Lower Body Is Bulletproof

30-Second Chair Stand

1. Begin seated near the front of a sturdy chair with your feet hip-distance apart.
2. Cross your arms over your chest so that your hands are resting on your shoulders.
3. Lean slightly forward, press through your feet, and stand up tall.
4. Use control to slowly sit back down.
5. Count how many times you’re able to stand up completely during a 30-second period.

RELATED: If You Can Hold a Wall Sit This Long After 60, Your Leg Strength Is Top-Tier

6-Minute Walk Test

This test can offer a view into your cardiovascular endurance and your ability to sustain functional movement as time passes.

1. Begin standing tall.
2. Start your timer and walk continuously at a comfortable pace for 6 minutes.

RELATED: 6 Standing Drills That Keep Your Knees Stronger Than Most People Your Age After 50

Timed Up and Go (TUG)

1. Begin seated on a sturdy chair with your back against the seat and your feet flat on the ground.
2. Place a marker roughly 10 feet ahead of the chair.
3. When the timer begins, stand up tall and start to walk toward the marker, maintaining a comfortable pace.
4. Once you reach the marker, turn around and walk back toward the chair.
5. Sit back down.
6. Stop the timer once you are seated.

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