Healthy Aging & Exercise - 4 Simple Home Assessments to Safetly Get Started
Has working or raising a family kept you too busy to take good care of yourself? Have you had an injury or illness that kept you from being active? We allknow that eating well and getting regular exercise is important, but it can be surprisingly hard to know how to get started. Hawthorn Farm Athletic Club (HFAC) excels at getting people over the hurdles of being stuck, overwhelmed, or intimidated. If you experience hurdles to exercise, you are not alone. When you connect with the HFAC community, whether it is virtually or in person, we want you to feel supported immediately. We are a community, all ages and sizes, all working for the same goal of a balanced healthy life full of energy and love. HFAC Director of Wellness, Charity Hunt, loves to get HFAC Members connected with the right Group Exercise Class or Certified Personal Trainers to support any new initiative. Some members choose to get started on their own. A way to do that safely as our bodies age or navigate challenges is to identify your current fitness level in key areas. Then youcan tailor your routine to your current needs. Try these four simple tests that you can do at home or in the club, either by yourself or with a fitness professional.
- Six-minute Walk Test: Set a timer for 6 min and walk at a pace that you can maintain for 6 min. How far did you get? If you are in the 40-65 year old age range you should get to 600 meters (2000 ft or about 0.37 of a mile). If you are 65-85 years old you should get to 400 meters (1300 ft or ¼ mile). If you walk less then that you need to prioritize exercises that build overall endurance.
- 30-second Sit to Stand Test: sit in a sturdy chair with your hands folded across your chest. Count how many times to can go from sit to stand in 30 seconds. Ages 60-70 should get to 12 or 14 times. If not, you may need to prioritize leg strength.
- Seated Arm Curl: Sit in a chair with a 5lb (for women)or 8lb (for men) dumbbell in your dominant hand. Slowly lower and raise the weight moving only at the elbow (bicep curl). How many times can you curl the weight in 30 seconds. You should be ableto do 15-20 repetitions. If not, you need to work on your upper body strength.
- Single Leg Stance: Stand near a counter for safety and place a timer or clock with a second hand on the counter. Stand on one leg without using you hands or raised leg for added assistance. You should be able to stand on one leg with your eyes open for 30 seconds. If not, you need to work on your balance.
