In a recent Wellness Wednesday on Bone Health and Muscle Loss, Dr. Nola Peacock shared three simple tests to assess strength and balance as we age, often used in the clinician’s office. I thought you might want to try these tests in the comfort of your home, so I teamed up with Erin Paruszewski, founder of Alkalign, to demonstrate them.
THE three tests - click the links below to try them.
Sit-Stand: a 30-second test to assess lower body strength, endurance, balance, and mobility.
Bilateral Heel Raise: a 20-second test on each leg to measure calf strength, endurance, balance, and foot and ankle function.
Single Leg Stand Test: a timed test on each leg to measure balance, lower body strength, and proprioception
wHAT yOU will need:
Timer
“Sticky” non-slip socks; bare feet, or shoes
Stable chair - no wheels
Something stable to hold on to for the balance test
SAFETY FIRST:
If you feel short of breath, dizzy, or have leg cramps, just stop the test.
Top Takeaway:
While these brief tests measure your current levels of strength and balance and compare you to age-related norms, you can use them as exercises to improve your physical well-being. Think of these three tests as “exercise snacks” that you can do regularly to get stronger and increase mobility and balance.