How old do you feel, Box-fresh or Antique Roadshow?

My message is simple

You can slow the negative aspects of ageing and have a good quality of life right up until you die – if you do what has to be done! So where are you on the slippery slope, now?

Take this test/quiz...

Some things to check out in terms of your attitude and your physical capacity.

1. How old do you feel? You say 58, 68, or even 78 years since you were born -- but how old does it seem? 

Scoring:

Younger than your years: +2

Older than your years: -2

2. Stand from sitting. Sit on the bottom step of your stairs or use and equivalent stack of books or a box. Now stand up trying not to use your arms.

Scoring:

You can do this with no hands: +2

You need one hand:  +1

You need both hands: -1

Cannot get up even with 2 hands: -2 

3. One-leg stand. Stand close to a wall or worktop in case you wobble.  Now lift one knee to stand on one leg. Practice for a few minutes working on each leg.  Then time yourself -- how many seconds can you manage for each leg?

Scoring:

10 or more seconds: +2

6 to 9 seconds: +1

0 to 5 seconds: -2

4. Modified press-up. Stand 3 feet away from the edge of a desk or worktop. Put hands on the edge about shoulder width. Now do your press-up ie relax arms to allow chest to meet the edge as you breathe in and push up to full arm extension as you breathe out.

Scoring:

10 or more press-ups: +2

6 to 9 press-ups: +1

0 to 5 press-ups: -2

5. Timed Get up and Go.  Put a dining chair in a space where you have 10 feet / 3 metres in front of it. Put down a marker at 10 feet.  Sit on the chair and prepare a stop watch or timer. How quickly can you do the test? Start the timer, stand up and walk to the 10 foot mark, turn around, walk back and sit down, stop the clock.

Scoring:

<10 seconds: +2

10 to 14 seconds: +1

>14 seconds: -2

6. Calf Raises. Stand in front of a wall and put 1 finger on the wall to support you. Raise up on your toes as many times as possible in 30 seconds.

Scoring:

20 or more calf raises: +2

15-19 calf raises: +1

<15 calf raises: -2

How did you do?

Add up your score. The maximum is 12. The minimum is -12.  

-12 to 0: Seriously at risk

1-5: Some work to do

5-9: Not as good as you think

10-12: Healthily on target

The good news is that if your score is under 10 points, then a graduated strength focused exercise program will get you on target remarkably quickly