About 4 years before death: Increasing difficulty performing daily activities such as walking, eating, and bathing.

Four Key Indicators of Longevity

Walking speed
A study from the University of Leicester tracked 475,000 people for seven years and found that faster walkers lived 15–20 years longer on average than slower walkers, regardless of weight. Walking speed reflects heart, lung, and muscle health.

The ideal pace is about 0.9 meters per second, while speeds below 0.6 m/s may suggest muscle decline. A sudden drop in walking speed within a year should prompt medical attention.

Ability to sit and stand
The ability to sit down and stand up without help measures lower-body strength, flexibility, and joint function. Stronger knees and ligaments reduce mobility issues and are linked with longer life expectancy.

You can try the “chair test”: Sit on a chair without armrests, feet flat on the floor, and stand without using your hands. Doing so independently scores 10 points, using hands scores 5, and inability scores 0.

Grip strength
Handgrip strength is considered a reliable marker of muscle quality and heart health. Weak grip strength often points to reduced cardiovascular function.

Research suggests older adults should maintain at least 18.5 kg of grip strength for women and 28.5 kg for men.

Ability to manage daily activities
Tasks such as cooking, dressing, shopping, and using the bathroom reflect overall independence. When these abilities decline, it often signals rapid muscle loss, higher risks of chronic disease, and shorter life expectancy.

Conclusion

Longevity is not entirely a matter of chance. By paying attention to early warning signs—such as walking pace, grip strength, and independence in daily activities—and by maintaining strength and mobility, you can significantly increase your chances of living a longer, healthier life.