Do you ever think about how long you will live and just how healthy you actually are? Well, there are a few moves you can do that may help you better understand your overall health and to hep you identify areas to improve upon. Jeffrey Beck, exercise specialist with the Intermountain Medical Center in Murray, recommends the following tests to determine your health weaknesses. His advice? Work on improving them to not only lose weight and gain strength, but so that you may add years to your life.
1) The Sitting-Rising Test: This test is a deceptively simple measure of flexibility and strength. If you have a hard time doing this move, you are more likely to become frail which is a bad sign for longevity. Here's how to do it: Stand in comfortable clothes with clear space around you. Without leaning on anything, lower yourself to a cross legged sitting position on the floor. Now stand back up, trying not to use your hands, knees, forearms or sides of your legs. If you can do it without assisting yourself, you are doing great! If you need to assist yourself while standing and/or sitting, you'll need to work on building up strength and flexibility.
2) Stork Pose Test: This test measures coordination and how injury prone you may be. Here's how to do it: Stand on one leg and place the other foot at your knee. Clasp your hands together in front of you. Hold the pose for as long as you can. If you are able to hold it for 30-50 seconds, you are doing well! If you can't go longer than 20-30 seconds, you can use improvement with your balance.
3) Hand Grip Test: This test may predict the risk for developing heart disease. Simply put, the more active you are, the stronger your grip will be. Here's how to do it: Typically you would use a dynamometer device for the most accurate measurement, but most people don't have access to one so use a moderate level hand grip strengthener. Place a quarter or playing card in between the bottom of the hand grip strengthener and squeeze it together. The goal is to hold the coin or card for as long as possible without letting it drop. If you can hold it for >20 seconds, you are doing good. If you can't make it to 20 seconds, you should start adding more activity to your daily life.