The internet is rife with one-off challenges that are said to mean big things about your health, whether it’s a blanket statement that “all women should be able to do 11 push-ups” or a challenge known as the “old man test” that claims to measure whether your body is “old.”
The latest trend is a recent social media challenge that has people measuring their biological age based on their ability to jump off the ground.
The challenge looks like this: You start by kneeling on the ground and then use your strength to jump from a kneeling position to your feet.
Even Derek Jeter got in on the challenge (and the former New York Yankees star completed it successfully, of course). On social media, videos of this fitness challenge are generally accompanied by text that reads “they say if you can jump from your knees to your feet your biological age is < 30.”
But experts told HuffPost this isn’t actually a measure of biological age.
“If you go to the true definition of biological age, that’s going to be more dependent on things like genetics, DNA, your biological markers [and] what makes up your cells and your body,” said Dr. Larry Balle, a sports medicine physician at Houston Methodist Hospital.
Lifestyle choices also play a role in biological age, he added, including smoking, food choices and exercise habits. For example, if you don’t exercise, it can increase your biological age, but if you are a dedicated gym-goer, it could decrease that age.
There are also things beyond your control that impact biological age such as diseases and comorbidities, Balle said.
But one thing that won’t actually tell you much about your biological age?
“This viral jump test is not a valid measure of an individual’s fitness nor biological age,” said Ben Yamuder, an exercise physiologist at the Hospital for Special Surgery in New York.
Balle added that this challenge doesn’t necessarily fit in with any markers of biological age. Here’s what to know:
Being able (or unable) to jump to your feet from a kneeling position doesn’t say much about your biological age, but could speak to fitness ability in some cases.
James McMillian, the president of Tone House, a strength and conditioning gym in New York, agreed that this challenge isn’t a measure of biological age. Instead, it’s a peek into your fitness capability.
“The jump test is more of a cool look at your coordination, balance, mobility and explosive strength, all qualities that can decline with age, but are also heavily influenced by training history, body composition and injury status,” McMillian said.
Balle noted: “I think what it does show is you have to have a significant amount of flexibility for one to be able to be put in that position, and then core and hip strength.”
It may be easier for a teenager or 20-something to complete this challenge, even if they’re not conditioned, Balle said. But McMillian noted that someone in their 40s, 50s or 60s who regularly trains could “easily outperform an untrained 25-year-old.”
Izzi Lynn, an instructor at Barry’s in New York City, said if someone can do this kneeling challenge, ”I can safely assume you have a high level of fitness and body control.”
However, that doesn’t mean that all in-shape people will be able to do this. “It’s totally possible you’re strong and fit and are unable to do it, too,” Lynn added. So don’t feel bad if you work out regularly but can’t jump from your knees to your feet.
There are other ways to measure your fitness.
While you certainly can try this challenge, it may not be a good idea for everyone.
“I would also not recommend anyone attempt this jump if they have not participated in intense and consistent resistance training for several years,” said Yamuder.
Balle stressed that people often end up with injuries when they try out these social media fitness tests.
There are other, safer fitness challenges you can try out instead. Running a mile in 12 to 15 minutes is a good measure of health, as is working toward doing functional movements such as pull-ups, push-ups or air squats.
“That’s some simple movement compared to a more compound, riskier movement in that kneeled position to a squat,” Balle noted.
Things like balance tests, grip strength, resting heart rate and recovery metrics like heart rate variability also offer a more useful peek into health, McMillian said.
“These show cardiovascular capacity, muscular endurance and nervous system efficiency — things that collectively tell you more about how your body is aging,” McMillian added.
Don’t feel discouraged if you can’t do this. It doesn’t mean your biological age is over 30.
When asked if everyone should be able to do this, McMillian said no. “The ability to do it depends on hip mobility, ankle stiffness, coordination and lower body power,” he added.
“People with knee, hip or back injuries, or those who haven’t trained in plyometrics, shouldn’t expect to land it,” McMillian said.
For someone who lacks coordination, this movement is going to be challenging, and even dangerous, Lynn added and “may not actually reflect your level of physical fitness.”
“This test is hard and I would not use it to define someone being fit. That said, it’s a great party trick to whip out,” Lynn noted.
Instead of focusing on one-off fitness tests, experts say you should take a more holistic look at your health and fitness.
“It’s healthy to approach any fad like this test with a bit of skepticism,” said Lynn. “For the average person, a good measure of general fitness is eating a well-balanced diet full of whole grains, fruits and vegetables, limiting alcohol and tobacco use, and getting movement in daily.”
“I’m much more concerned with my clients moving hourly than being able to go from kneeling to standing in one jump,” Lynn noted.
“What matters more is whether your body can move efficiently and pain free, not whether you can mimic a social media challenge,” McMillian said.