Know Your Movement Numbers - Simple Tests
Can Predict Future Health Shanda McNew - PRO PT The American Heart Association
encourages people to "know their numbers" referring to blood
pressure, cholesterol, blood glucose, and weight. However, research now shows
that moving properly is also important for long-term health. Testing to determine
fall risk, functional strength, and activity stamina are crucial to pinpoint
mobility issues before serious problems arise. Walking speed is often called the "sixth vital sign" and like
blood pressure and heart rate, it is quick and easy to measure. Slower walking
speeds can be predictive of future hospitalizations, functional decline, and increased mortality.
Normal walking speed is 1.3 meters per second. A simple test is to see how
long it takes you to walk 10 meters - while the normal ranges vary based on your
age, taking longer than 9 seconds to walk that distance signifies a
problem. Can
you stand up from a chair without using your arms? This is another predictor
of your movement health that measures leg strength, endurance, balance, and
fall risk. A simple test is to see how many times you can rise from a chair
in 30 seconds. These norms are also age dependent, but if your starting point
is less than 12, your health and mobility might be in trouble. Needing to use
more than one hand to get up and down reveals a strength problem compared to
someone who can do it with just one hand, or even better, no hands at
all. Moving well is obviously important to overall health and living a
longer, more active life. These two simple tests can give you a snapshot of
how you're doing. If you score below the normal
ranges, consider seeing your physical therapist or your doctor to see where
you should start. |