To what extent are you healthy? Do these 4 fitness tests to discover

A variety of factors determine to what extent you age, such as emotional well-being and cognitive function. But the experts who study aging agree on another powerful indicator: To what extent you can move your body.

Your ability to move with or without ease is limited to muscle mass, the amplitude of movements, flexibility and energy levels, according to Richard Dupee, MD, chief of geriatrics at the Medical Center toffs.

Unfortunately, these factors tend to decrease with age, which can make daily tasks more difficult and increase the risk of falls, the main cause of fatal injuries in adults aged 65 and over. You want to be “strong enough to prevent falls or injuries when possible,” said Colleen Christmas, MD, doctor in geriatric medicine at the Johns Hopkins School of Medicine.

So how can you know how you stack? The good news is that it is possible to measure your own physical function – and you don’t even need to leave your home to do it. Here is Four simple tests on search back which offer quick reading on your physical form and your longevity.

(Note: if you are unstable of your feet or if you have an injury or a handicap, consult your doctor before trying these exercises.)

This test is designed to assess mobility, balance and risk of falling, and several studies suggest that it can be a reliable predictor of mortality. For example, a 2017 study revealed that slower tug times were strongly associated with a higher risk of death in the 12 years in a group of approximately a thousand adults aged 65 and over.

How to play:

1. Take a stopwatch.
2. Sit in a standard armchair.
3. Identify a line 10 feet from the ground.
4. Start the stopwatch.
5. Stand and walk to the line on the ground at your normal pace.
6. Turn around.
7. Return to the chair at your normal pace.
8. Sit again.
9. Stop the stopwatch.

Taking 12 seconds or more to finish the test can indicate an increased risk of falling, according to the centers for Disease Control and Prevention.

Standing on a leg may seem simple, but it can reveal a lot about your balance and your overall physical shape. A study suggests that for adults aged 50 and over, the inability to stand on one leg for 10 seconds can indicate a twice the risk of death in the next decade.

How to play:

1. Keep your feet together and your hands by your side.
2. Lift a foot on the ground, keeping it slightly folded to the knee.
3. Start a timer (or ask someone to timer).
4. Hold this position for 10 seconds while looking straight.

A reliable way to test the balance, strength and amplitude of movements – the extent to which a part of the body can move freely – is the seated climb test, which assesses the way you can sit on the ground and go up without help.

How to play:

1. Keep barefoot on a surface without sliding, like a thin carpet.
2. Without worrying about speed, try to sit down on the ground using as little help as possible.
3. From the sitting position, go back to the standing position – again, using the least assisted assistance.

To determine your score, start with a maximum of five points for seated and five for the increase. Deduce a point if you use a part of the body, like a knee or a hand, for the support. Any instability or loss of balance during the test eliminates half a point (crossing the legs at all points is good, as long as you do not use the sides of your feet to support).

A recent study revealed that middle and older adults who obtained a score of less than 7.5 had a significantly higher risk of dying natural causes in 12 years compared to those who have obtained a perfect score.

This evaluation measures the strength and endurance of the lower body, and it can help identify adults at risk of falling. It can also be predictive of mortality – research has shown that the realization of less than four supports in 30 seconds is linked to a multiplication by the risk of death in people with chronic obstructive pulmonary disease.

How to play:

1. Adjust a stopwatch for 30 seconds or ask a friend to time.
2. Sit in the middle of a chair.
3. Cross your arms and place your hands on the opposite shoulders.
4. Keep your feet flat on the floor, your back straight and your arms against your chest.
5. Start timing.
6. Flexible to a standing position, then sit down again.
7. Repeat as many times as possible within 30 seconds.

According to the CDC, a score lower than the average may indicate an increased risk of falling. For 60 to 64 year olds, the average score is 14 for men and 12 for women.

If you have trouble with these tests, do not panic. Instead, use it as alarm clock to make some changes.

Christmas recommends bringing your test results to your primary care doctor rather than risking an injury. “A fall can lead to a huge change in a person’s life and something in geriatrics, feared a lot,” she said.

But the “good news”, she added, “is that many of the factors that contribute to a high risk of falls are repairable.”

What is the key, she said is a Coherent exercise routine which focuses on strengthening strength, mobility and balance. Christmas recommends working with a coach or a physiotherapist, or to participate in exercise courses adapted to your age group. If it is not possible, even the simple activities that you can do for yourself, like mounting the stairs, can strengthen strength and coordination.

As she said, “the advantages of the exercise cannot be overestimated”.