Women today are living longer than ever before. In the UK, women live on average around four years longer than men. But there is an important detail within that statistic that we do not talk about enough. While women often have a longer lifespan, we tend to spend more of those later years living in poorer health.
This is where the concept of healthspan becomes important. Lifespan refers to the number of years we live. Healthspan refers to the number of years we spend feeling well, strong, mobile and independent, able to do the things we enjoy and maintain our quality of life.
For many women, the gap between lifespan and healthspan widens during midlife. Hormonal changes during menopause can accelerate muscle loss, reduce bone density and increase the risk of cardiovascular and metabolic disease if they are not actively supported.
But biology is only part of the story. Women are also far more likely to take on caregiving roles throughout their lives, supporting children, ageing parents or other family members. While these roles are incredibly important, they often come at a cost to women’s own health.
Prioritising health
Many women delay or miss medical appointments, skip exercise or put their own needs further down the priority list while caring for others. Over time, this can have a cumulative impact, meaning that preventive health checks, movement, and self-care are often the first things to fall away when life becomes busy.
Supporting our own health is not selfish. It is essential. If we want to remain strong, capable and independent in the decades ahead, we need to invest in our own healthspan.
In The Longevity Solution, I explore the idea that longevity is not created through extreme measures or complicated biohacks. Instead, it is built through consistent daily habits that support both body and mind.
Research into the world’s Blue Zones, regions where people consistently live longer and healthier lives, shows that longevity is strongly influenced by lifestyle and environment. People in these areas move naturally throughout the day, prioritise whole foods, maintain strong social connections and live with a sense of purpose.
While most of us cannot relocate to Sardinia or Okinawa, we can bring many of these principles into our own homes. Creating daily movement, prioritising nourishing foods, staying socially connected and caring for our mental wellbeing are all powerful contributors to long-term health.
One simple way to begin thinking about your own healthspan is to look at how well your body moves and functions day to day. Strength, mobility, balance and cardiovascular fitness are strong indicators of how well we are ageing and how resilient our bodies are likely to be in the future.
Try these five quick tests
The following five tests are simple ways to check in with your body. They are not about passing or failing, but about understanding where you are today and identifying areas that may benefit from a little more attention.
Sit to stand test
The sit to stand test measures functional lower body strength and is widely used to assess mobility and independence as we age.
Sit on a sturdy chair with your feet flat on the floor and arms crossed over your chest. Stand up fully and sit back down as many times as you can in 30 seconds without using your hands.
Score guide
Age 40–49:
15 or more stands: Excellent, Fewer than 12: Strength could improve
Age 50–59
14 or more stands: Excellent, Fewer than 10: Strength could improve
Age 60–69
12 or more stands: Excellent, Fewer than 8: Strength could improve
Strong legs are essential for everyday movements such as climbing stairs, getting out of a chair and maintaining balance. Strength training exercises such as squats, lunges and step-ups can help improve this quickly.
Squat test
The squat test measures lower-body strength and muscular endurance, both of which are important for maintaining mobility and joint health as we age.
Stand with your feet about hip width apart and perform as many controlled squats as you can in 30 seconds, keeping your chest upright and your heels on the floor.
Score guide
Age 40–49
25 or more squats: Excellent, Fewer than 18 = Strength could improve
Age 50–59
22 or more squats: Excellent, Fewer than 15: Strength could improve
Age 60–69
18 or more squats: Excellent, Fewer than 12: Strength could improve
Maintaining strong legs and glutes helps protect joints, support balance and maintain independence later in life. Strength training exercises such as squats, lunges and step ups can help build and preserve this strength.
Reach test
The reach test measures balance and stability and is often used as an indicator of fall risk.
Stand side on next to a wall and raise one arm straight out in front of you at shoulder height. Measure the position of your fingertips on the wall. Then slowly reach forward as far as you can without stepping or losing your balance and measure the new position of your fingertips.
Score guide
Age 40–49
30 cm or more: Excellent stability and balance, Less than 20 cm: Balance and stability may need attention
Age 50–59
27 cm or more: Excellent stability and balance, Less than 18 cm: Balance and stability may need attention
Age 60–69
25 cm or more: Excellent stability and balance, Less than 15 cm: Balance and stability may need attention
Core strength, balance training and functional strength exercises can help improve this over time.
Single leg stand
Balance is another important marker of healthy ageing. Stand on one leg and see how long you can maintain your balance without holding onto anything.
Score guide
Age 40–49
40 seconds or more: Excellent balance, Less than 20 seconds: Balance needs attention
Age 50–59
35 seconds or more: Excellent balance, Less than 15 seconds: Balance needs attention
Age 60–69
30 seconds or more: Excellent, Less than 10 seconds: Balance needs attention
Balance tends to decline with age if it is not challenged, but it can improve quickly when we train it through single leg exercises and strength work.
One mile walk test
Cardiovascular fitness remains one of the strongest predictors of longevity. A simple way to assess this is to walk one mile at a brisk pace and record your time.
Score guide
Age 40–49
Under 13 minutes: Excellent cardiovascular fitness, Over 15 minutes: Opportunity to build endurance
Age 50–59
Under 14 minutes: Excellent cardiovascular fitness, Over 16 minutes: Opportunity to build endurance
Age 60–69
Under 15 minutes: Excellent cardiovascular fitness, Over 18 minutes: Opportunity to build endurance
Regular brisk walking, cycling, swimming or interval training can all help improve cardiovascular fitness.
Small improvements
These tests are not about perfection. They simply offer a snapshot of how your body is functioning today and highlight areas that may benefit from strengthening. Longevity is not built through extreme interventions. It is built through small, consistent habits that support the body over time.
The real goal is not simply to live longer. It is to live stronger, healthier and more capable for as long as possible.
