Most Americans don’t move enough despite proven benefits, such as the reduced risk of some cancers and chronic diseases, improved bone health and cognitive function, weight control, and overall quality of life. The good news is that with regular physical activity, you can prevent and improve many chronic conditions. The goal of this at-home self-assessment is to get you thinking about your level of fitness. It features six exercises to gauge your flexibility, balance, strength, and cardiovascular capacity. These exercises are inspired by evidence-based testing used by physical therapists. The assessment is not meant to replace a formal evaluation by a physical therapist. If you have an injury or condition that limits your movement, or want to take your fitness to the next level, a physical therapist can help. Our physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. If you want help with assessing your physical fitness and/or developing fitness routine, CALL US TODAY and schedule your wellness screen. INSTRUCTIONS Measure your completion of each exercise below as follows: able to do, able to do partially (but may need support or modifications), or unable to do. Do not attempt any of these exercises on your own if they seem too challenging, if you have a preexisting condition, or another health issue that may impact your safety. These exercises should not cause pain. If you experience pain, stop and make a note of it. If you’re unable to do an exercise, take note and don’t be alarmed. It’s the New Year CHOOSE MORE MOVEMENT: ASSESS YOUR PHYSICAL FITNESS
Materials Needed: Stopwatch or timer, smartphone or another step counter, straight-backed chair, and a mat or rug.
EXERCISES 1. Flexibility | Apley’s Scratch Test Primary purpose: To check the flexibility in your shoulders.
Instructions: Start by reaching your right arm overhead and behind your neck to touch your upper back. Lift your left arm and move it around your left side to your lower back, then slowly reach upward as far as possible toward your right hand. Do they touch, or are they close to touching? Are they overlapping? Does one side feel tighter than the other? Switch sides and note your results.
Able to do Able to do partially
Unable to do
CONTINUED ON BACK ...
Made with FlippingBook Ebook Creator