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Information and Handy Hints

June 24th, 2021

24/6/2021

 
Picture
How fit am I?

As we grow older our strength, balance and general fitness is in danger of declining so much so that we put ourselves at risk of falls, something we all wish to avoid.
 
If you want to know how fit you are and to test your balance here a few tests you can do yourself.

Walking distance – are you able to comfortably walk:

  • across the road
  • around the house
  • in your garden
  • one block in the street
  • more than four blocks
 
Not being able to walk round the block from your home is one indicator for increased risk of falling.
 
 
Get up and go test – start by sitting down on a dining type chair.  Record how long it takes you to:
 
     rise to standing
    walk three metres (10 feet) 
    turn
    walk back 
    sit down
 
 
Try it again in a month’s time.  A change of result by more than four seconds can indicate a change in the level of mobility.
 
eg    
  six seconds slower -       weaker/less confident mobility
  six seconds faster   -      stronger/more confident mobility which is what you want                          

Balance test
 
This test has four levels of increasing difficulty and should be done without assistance.  We advise you have someone with you while you do the test.
 
  • Wear flat shoes
  • Stand next to a chair but do not hold on to it, unless you lose your balance
  • Position feet as shown (4 different levels)
  • Try standing without support for 10 seconds starting at Level 1 moving through the levels.
  • If unable to assume the foot position or hold a level for 10 seconds – do not progress to the next level as your balance is not good enough and you may fall, put zero as the score for the next level/s.
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Scoring - Note down how long you hold each position
 
                                                                                                        Your score                                                                                                                                                                                                                                         
Level 1    Feet together stand                                                    / 10 seconds                                                                           
Level 2    Semi-tandem stand                                                    / 10 seconds                                                                                                                                                                     
 Level 3    Tandem stand                                                             / 10 seconds                                                                                                                                                     
 Level 4     One leg stand                                                             / 10 seconds                                                                                                                                       
 
                                                Total                                              / 40  seconds
                                                                                                                                                                                                             
 
 
Score of:                     under 20 seconds               very poor balance
                                     20 – 30 seconds                 poor balance
                                     30 – 35 seconds                 moderately good balance
                                      35 - 40 seconds                 good balance
Picture
 Leg strength test
 
Level 1                stand up with arms crossed if possible
                            or use a hand to push up
                            or use two hands to push up
 
Level 2              stand up taking 5 seconds from when your bottom is off the seat
 
Level 3              sit down taking 10 seconds until your bottom  touches the seat                                                                               
 
Level 4              sit down, stopping half way down, hold 5 seconds, then continue to sit
 
Level 5              sit down stopping about 5 cm from the seat, hold 5 seconds, then continue to sit                                                         

Scoring
                                                                                                        Your score                                                                                                                                                                                                                                                                                
Level 1
Stand and sit       arms crossed 5 points                                               / 5                                                                                                
                               one hand to push up 3 points                                   / 5               
                               two hands to push up 1 point                                   / 5
Level 2
Stand taking 5 seconds (score number of seconds held)                    / 5
 
Level 3
Sit taking 5 seconds (score number of seconds held)                         / 5                                                                                      
 
Level 4
Sit and stop half way down – hold 5 seconds
(score number of seconds held)                                                                 / 5                                                                                                                                                              
 
Level 5
Sit and Stop when about 10 cms from the seat – hold 5 seconds       / 5
Then continue to sit (score number of seconds held)
 
                                                                                                                                                                                                                         Total                                                                                                              / 25
 
Score of:                     under 10 seconds                 very poor leg strength
                                    15 seconds                             poor leg strength
                                     20 seconds                            moderate leg strength
                                     25 seconds                            good leg strengths
                                     40 seconds                            good balance

​If you scored poorly on any of these tests, it’s time to take action!!
See our How to Stay Fit and Active as You Grown Older information page.
 
Our friendly physiotherapist can help just contact Therapy Professionals Ltd on
Phone:  03 377 5280              Email:  admin@tpl.nz

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