Three fitness tests to try right now

Want to test your strength, flexibility, muscular endurance, vascular health and longevity to name a few? Try these simple at home tests and see how you score. Ways to improve are also detailed below.

Test 1

30 second sit-to-stand test (Tests lower body muscular strength and endurance)

Start by sitting in a chair (approx 17” high from seat to floor and without arm rests ideally) with your arms crossed over your chest in front of you and simply stand up then sit straight back down again as many times as you can in 30 seconds. Make sure you touch the seat chair with your glutes (bottom) and stand completely straight at the top of the move. Count how many times you complete one stand up and sit down. It may be easier to ask a friend to time you for the 30 seconds.
How did you do? (The following results are taken from 60 year old test subjects so if you are a lot younger than this then you should be able to perform the above average scores!)

Females:

Level 3 (Less than 12 ) = Below average

Level 2 (12-17) =Average

Level 1 (Greater than 17) = Above average

Males:

Level 3 (Less than 14) = Below average

Level 2 (14-19) = Average

Level 1 (Greater than 19) = Above average

Test 2 - 30 second standing on one leg test (Tests postural instability, vascular health and even dementia risk!)

Stand on your right leg and raise your left leg up off the floor several inches. (Your left foot must not touch your right leg/foot for support).

How long can you hold this stance for without too much wobbling? Dont forget to try the other leg too. If this was easy try it again but with your eyes closed this time!

Level 1 = 30 seconds + with eyes closed. Fantastic!

Level 2 = 20-30 seconds + eyes open. Not bad at all. This is what everyone should be aiming for at the minimum.

Level 3 - Less than 20 seconds = There may be balance issues/vascular damage that needs investigating. Is one side significantly easier than the other? Look into possible issues with the spine.

Want to improve your time? Try standing on your right leg whilst cleaning your top teeth and then standing on your left leg whilst cleaning the bottom teeth. In this way you will be incorporating balance training into our daily life.

Test 3

Standing straight touch toes test (Tests flexibility especially in legs and lower back)

There is some evidence that being able to touch your toes is a good marker of how flexible you arteries are and an inability to reach the floor with your fingertips can be a predictor of a future heart attack. Issues of mobility or stability must be looked into if you cannot yet touch your toes in this move.

To perform this test stand up straight with your feet close together but not touching. Reach up from the hips and then bend forwards towards your toes. Not touching the floor? Try this. Stand tall again and simply rotate your pelvis forwards into a slight posterior pelvic tilt (tuck your bum in and forwards). Keeping this position reach up and forwards again and see what happens? Did you get further down this time?

Everyone should be striving towards being able to touch their toes from this standing position and with regular practice this will be achieved. If you simply are not getting any closer, investigate mobility and stability issues with a personal trainer or physical therapist.

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