Hello, I want say new something about test and training and about that how fit are you?
Get the bus, take the stairs instead of the elevator – or catch an impending fall after all: Many people of advanced age no longer dare to do this because they lack strength, endurance, mobility and coordination. But these abilities can be trained into old age. How fit you are and what you should practice can be checked by anyone – with four simple tests.
Testing and training strength
First you go into the forearm support, straighten up the pelvis a little, tighten the abdomen and buttocks and then slowly lift the knees. Important: Tighten your abdomen and buttocks to the maximum. This exercise, also known as Plank, should last at least 30 seconds. Even if arms and legs begin to tremble, the abdominal and back muscles take over the main load during this exercise.
The training is worth it because the abdominal, back and buttock muscles are particularly important for preventing falls. Even if it is difficult to hold the body weight on forearms and hands and form a line right away, with a little practice this is also feasible for older people.
An increase in this exercise is push-ups: everyone should train these daily into old age, as many as possible. Because if you lie on the ground after a fall, you have to be able to support yourself with your arms in order to stand up again.
Testing and training endurance
For this test you march quickly on the spot and pull your knees up with every step. The raised thigh should be above the hip. The toes should be lifted and pulled up. In two minutes you should have at least 100 such knee lifters. But be careful that you didn’t wrong about the your knees, you know it can be so dangers for your knee’s bone.
The test shows whether the heart and lungs are in order and work well together. This is an essential prerequisite, for example, for climbing stairs and getting from A to B without many breaks. Good stamina is also important to prevent cardiovascular problems, obesity and joint problems.
Testing and training mobility
For the test, stand hip-wide, roll your back and move your fingertips as low as possible towards the floor. However, everyone should always reach their feet with their hands – sitting and standing with their legs stretched out, at first you should do this slowly.
If you keep your spine, hips and legs flexible, you can tie your shoes with your legs stretched. High mobility is also important for diabetics, who regularly have to check their feet and especially the soles of their feet for injuries.
Testing and training coordination
With a slightly bent, stable standing leg, you try to circle around an object on the ground with your second leg raised – 30 seconds per leg, clockwise and counterclockwise. Then change. The exercise is a challenge for many older people. It is the most important reason that we most be careful about protect of them. It is important to train coordination and balance regularly, because the ability to maintain balance decreases with age. This is a major reason why older people fall more often and injure themselves more severely – the most frequent cause of need for care in Germany.
An elegant method of exercising your balance inconspicuously in everyday life: Standing on one leg while waiting in a queue.
Daily exercises at a glance
The good thing is that the test is also training – preferably on a daily basis.
- Power: 30 seconds forearm support or push-up support
- Endurance: two minutes marching on the spot
- Mobility: touch the ground five times with your fingertips when your legs are stretched, preferably every time you change shoes
- Coordination: standing in line on one leg while waiting