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:
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)
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.
six seconds slower - weaker/less confident mobility
six seconds faster - stronger/more confident mobility which is what you want
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.
Scoring - Note down how long you hold each position
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
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
Stand and sit arms crossed 5 points / 5
one hand to push up 3 points / 5
two hands to push up 1 point / 5
Stand taking 5 seconds (score number of seconds held) / 5
Sit taking 5 seconds (score number of seconds held) / 5
Sit and stop half way down – hold 5 seconds
(score number of seconds held) / 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: firstname.lastname@example.org