BWND Free Guide · 7 Pages · No Gym Required

Bound to
Stay Able.

Six simple tests. The functional benchmarks that help predict whether you’ll move freely at 70, 80, and beyond.

This is not a fitness test. It is a life test. Strength you can prove. Independence you can measure.

The question most women never ask.

Can you open a jar or carry your groceries without your grip giving out?
Can you get up off the floor without using your hands?
Can you walk a flight of stairs without losing your breath?
Can you stand on one leg long enough to put your shoes on?

Download your guide
and take the tests today.

Six tests. No equipment. No gym. Do them at home, right now. Fill in what you can. Note what surprises you. Let the gaps become your next best habit.

Download Bound to Stay Able Free PDF · 7 pages · Opens in a new tab
Six Tests Inside
Mobility
Sit-to-Rise
Floor to standing — no hands. Lower body strength, balance, flexibility.
Strength
Plank Hold
Forearm plank, hold for max time. Core stability and strength.
Strength
Push-Up
Knees or full position, max good-form reps. Upper body endurance.
Balance
Single-Leg Balance
One leg, eyes open, max time. Fall risk and neurological health.
Strength
Wall Sit
90° against a wall, hold max time. Lower body and muscular endurance.
Cardio
6-Minute Walk
Walk as far as you can in 6 minutes. Cardiovascular fitness and gait speed.
The 5 Physical Abilities That Predict Longevity Most Powerfully
1
Grip Strength
How well you can hold and carry things — one of the most reliable predictors of all-cause mortality.
2
Lower Body Strength
How well you can rise, climb, and move. The sit-to-stand directly predicts fall risk and ability to live independently.
3
Cardiovascular Capacity
How efficiently your heart and lungs work. Walking pace is one of the strongest longevity predictors beyond age 65.
4
Balance
How steadily you can stand without a safety net. Inability to balance 10 seconds at midlife is linked to nearly double the risk of death within 10 years.
5
Functional Mobility
How freely your joints move through full range of motion. Adults who cannot rise from the floor without hand support have a 5–6x higher all-cause mortality risk.
Your Movement Framework

Three types of movement
your body needs.

BUILD
Strength
Builds and protects muscle mass, strengthens joints, improves metabolism, combats osteoporosis, protects independence. 1–3x per week, 15–30 min.
Keeps you able to Carry + Rise.
BURN
Stamina
Strengthens your heart and lungs, manages blood pressure, reduces cardiovascular disease risk, boosts mood. 1–2x per week, 10–30 min.
Keeps your heart strong and energy high.
BALANCE
Stability
Improves joint range of motion, reduces injury risk, improves coordination, enhances posture, calms the nervous system. 1–2x per week.
Keeps you moving freely without pain.
+ BOUNCE Daily

Non-structured movement throughout your day — stand breaks, stairs, floor time, walking on the phone. Bounce is not a workout. It is a refusal to be sedentary. You are Bound to Bounce around.

“Your body is more capable than you think. And more trainable than you’ve been told. None of these predictors are fixed — all respond to simple, consistent habits starting with what you repeat every single day.”
— Noel, Founder · BOWND Habit Trials
The Habit Side of Staying Able

Your body told you something.
Now respond.

Four of the 12 weeks of Habit Trials are dedicated entirely to building the strength, balance, and capacity your Bound to Stay Able snapshot revealed you need most. In Week 12, you’ll take these tests again. The difference will be real.

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This guide is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before beginning any new exercise program. Benchmark ranges are population-level references and vary by individual fitness level, health history, and ability.