Over 65? Would you pass an MOT?

In July of this year, the Department of Health published updated guidelines on physical activity, recommending levels of exercise and activity that would permit most of the population to improve their health. Although we have had guidelines before, the amazing thing about these is that the Chief Medical Officers form all four nations agreed them; a lot of health policy nowadays is agreed by specific countries according to the needs of their population. Even more amazing is that for the first time, there are specific guidelines for older people (those 65 and over). Sedentary behaviour is being shown to be an independent risk factor for ill health, and we are aware that as we become older, many people do less consistent physical activity than before.

The Government's evidence shows the risk of taking part in physical activity to be low for most people as weighed against the higher risks of poor health as a result of an inactive lifestyle.  There is also a clear link between physical activity and chronic disease.

There are some simple tests you can do to gauge your own fitness levels in relation to those recommended in the guidelines.  You can then decide which type of exercise you might need to concentrate on the most to achieve the levels of activity recommended. I have described simple tests you can do in and around your home area to assess yourself.

IMPORTANT: Please read the instructions carefully to check if you are fit and safe enough to do the tests. If the answer is 'yes', then record your current ability now and keep a record to compare your progress over time.

1. Endurance test - to check how strong your heart and lungs are.

How far can you walk before you are too breathless to continue? Measure this in terms of both the distance and the time it takes. A traditional test is to time yourself walking at as fast a pace you can manage safely for 6 minutes and record how far you have been able to walk. Your fitness target is at least 30 minutes 5 times a week, whether around the garden, to the local shops or on a walk in a park. The right pace is when you are slightly breathless and getting warm, but can still talk. If arthritis affects this, or you normally do not walk more than 10 minutes at a time for other reasons, you will need to see a health specialist to check if you are alright to try this.

2. Strength and power

You may have noticed you are a little slower in your activities these days. Whilst some tasks require only muscle strength e.g. carrying a shopping bag, others need both strength and speed (power) to overcome gravity e.g. getting up out of a chair.

Can you stand up from a standard dining chair without using your arms (leg power), and then sit down safely without plonking onto the seat (leg strength)?

You may have to try these four or five times to gain momentum. If you can do this without using your arms you know you have sufficient power and strength in your legs.

3. Posture

As people get older and the spine changes shape, they can develop a stooping posture which in the longer term, might lead to problems with balance, chest, voice control and eating.

Test your posture by standing with your back against a wall – if you have a good posture you will feel your calves, bottom, shoulder blades and the base of your skull all touch the wall too – do NOT tip your head back to touch – it is the skull base that needs to be in contact with the wall. Now to test the muscles that hold your posture whether all the right bits touched the wall or not, stand as tall as you can with your back against the wall and hold the position for a minute, or even better, two ,minutes – can you do this without sagging or getting a slight ache in your back? If you can, you have a good posture and postural muscles.

4. Balance

Many of our daily activities require the use of our legs e.g. walking, climbing stairs, and stepping over a puddle or a crack in the pavement.

Can you stand on one leg for a few seconds without falling over? Try this with one leg, and then change to try it with the other one and see if you have good enough balance. Don’t forget to do this one with a chair or helping hand nearby in case your balance is poor and you need something to hold.

5. Flexibility

Finally, many daily tasks also demand flexibility in our joints; as we age, out joints become a little less compliant and a lot more creaky! Measure a task that you find difficult. For example, when sitting, can you bend forward to get your socks and shoes on easily? How long does it take you to button your shirt or blouse? If you are still driving, can you twist your body and neck to look behind you properly when reversing?

After reading the Guidelines and doing these tests, if you are not sure what activity to take up that would best suit the state your body is in at present, consider consulting one of the Meadowhead physiotherapists for an assessment and advice.

Bhanu Ramaswamy

Independent Physiotherapy Consultant & Specialist in Physiotherapy for Older People

You can read more about the Government's UK Physical Activity Guidelines at: http://www.dh.gov.uk/en/Publicationsandstatistics/Publications/PublicationsPolicyAndGuidance/DH_127931