Fitness Test for Senior Balance: Score Sheet

Chair Stands: To determine leg strength. How many stands out of a chair can you complete in 30 seconds? _____________

Tandem Stand: Can you bring one foot directly in front of the other and hold it for 5 seconds? __________________

One Leg Stand: How many seconds can you stand on each foot? Right _________ Left __________

When preparing a fitness test for senior to determine the risk for falling there are several key points to consider: balance and posture, walking or gait speed, strength and flexibility training, ankle range of motion.

· Balance and Posture – Good balance is dependent upon good posture. As we age our posture changes, gravity pulls the upper back forward, curving our chest. The back muscles weaken and the chest muscles tighten. The abdominals start to protrude, the head starts to thrust forward. The whole body is now out of alignment making balance and walking more difficult.

To help improve our posture we must take steps to realign the spine. The chest muscles need to be stretched while the muscles of the upper back should be strengthened. The abdominals or core of the body needs to be strengthened as well to help support the spine in an upright posture.

Pilates exercises are well known to help strengthen the core while stretching and strengthening the muscles that surround and support the spine. Check out the new Pilates ebook available here to help you get started on improving your posture, and, in turn your balance.

· Gait or Walking Speed: Your gait is the way you walk, how you carry yourself. Do you hesitate when you come to an obstacle because you were looking down at your feet and didn’t notice it until you were right upon it? Do you shuffle your feet when you walk? This can lead to tripping on rugs or cracks in the sidewalk. Are your steps symmetrical? Are your right and left steps of equal length and continuous in your walking? Do you sway when you walk? These are all important things to consider when you walk. Have someone observe you walking and then you can begin to work on your weaknesses and improve your scores on the fitness test for senior.

Some points to consider when walking: 1. Walk tall, lead with your chest high, ears over shoulders. 2. Swing your arms at your side to balance and propel you forward confidently. 3. Lift your toes and knees, walking heel-ball-toe. 4. Look out in front of you about 10 feet to be prepared for any obstacles.

· Strength and Flexibility Training: Research shows that people experience as much as a 40% loss of their muscle strength between the ages of 35 and 70 and continue to lose another 30% each decade thereafter (Pollack et al., 1998). Therefore, if you don’t use it, you’ll lose it!

Remember! 1. It is never too late to begin exercising. 2. Consistent and regular strength training can help retain and regain independence. 3. Exercise improves the quality of life. Accidents and fall are often due to weakness and reduced range of motion in the muscles and joints of the upper and lower body. Without exercise you lose muscle strength and endurance, your body becomes stiff, and your energy levels decline.

Some of the positive effects of regular exercise: 1. Increased strength and flexibility 2. Greater independence 3. Lower body fat 4. Increased mobility 5. Better Balance 6. Improved circulation 7. Reduced insomnia 8. Reduced rate of bone loss 9. Reduced risk of heart disease and diabetes

Check out the online personal training options here to help you improve your score on the fitness test for senior balance. You’ll get a personalized assessment and then a strength and flexibility program designed for your specific needs and goals.

· Ankle Strength and Range of Motion: Foot ailments can affect walking balance. This is where all other movement begins. Loss of elastin in the feet reduces the flexibility of the many joints of the foot. As we age we lose the fat and elastin that protects the soles, heels, and ball of the foot. Dehydration or general thinning of the skin may cause bruising and wounds that are slow to heal.

Some Exercises that can help strengthen and improve the Range of motion in your feet are listed below. 1. Roll a towel on the floor with your toes. 2. Pinch or squeeze a soft, spongy ball with your toes and bottoms of your feet. 3. Roll marbles with your feet. 4. Gently rub or massage the bottoms and tops of your feet every night. 5. Tap your toes and heels 50 times. Sitting in a chair with your feet directly under your knees. This strengthens the muscles that help us to lift our feet when we walk so we don’t stumble.

Jennifer Adolfs has specialized in senior health and fitness, specifically musculoskeletal conditions and balance training for over 12 years. To see more of her articles and tips on how Pilates can help improve your balance and core strength check out www.pilates- back-joint-exercise.com