Category: Fitness test

Nat on getting up from a chair hands free
Fitness test · functional fitness · Sat with Nat

Nat on getting up from a chair hands free

natalieh (she/her)1 Comment

Remember in 2020 when the test to sit on the floor and get up without using your hands was everywhere? It was touted as a sure fire way to measure your health and fitness, especially if you are a senior.

Cheerful chairs without arm rests.

It always seemed to me that it was a test you could train to improve results. Would that training correlate to better healthspan or a longer life? I was never convinced.

Fast forward to last week and I was chatting with Dad. He was marveling at a woman my age getting up from a chair without using her hands.

I laughed and showed him that I too could stand up and sit down into a chair without using my hands.

My adult kids chimed in, sharing stories of people who flop down rather than descending under control. It’s not something one always has awareness of.

I shared that two years ago, when my knee was injured, I needed help getting up off the couch.

I would use the arm of the couch to help launch myself. It was painful and humbling.

Today I can lower myself well past 90 degrees to sit and get back up without assistance from others or using my hands. I credit good physiotherapy, deadlifts and squats for helping me regain the necessary leg and core strength .

This squat variation is much better than the more popular diddly squat.

I recounted this story with my physiotherapist, Emily, and we spoke about both “tests”.

Emily shared that in evaluating seniors careful attention was paid to how they sit down or stand up from a chair.

It’s a key activity in daily living and crucial in preventing falls, especially in the bathroom.

The end goal is independence in the bathroom.

I found this great resource about this exercise. Balance Program Sit to Stand No Hands on Chair

So whether getting off the toilet or out of your favourite chair, spare a thought for the technique you use. It’s really important!

If you aren’t satisfied with how your sitting and standing are going talk to your primary care provider for resources, tips and tricks.

Baseline · Fitness test · Sat with Nat · strength training · weight lifting

Nat takes a baseline strength test and gets no information

natalieh (she/her)

It’s not my Peloton instructor Andy’s fault. He has a reasonable expectation that I can count the number of sets I can complete of 6 reps of 4 moves.

I mean. IT IS COUNTING IN MY FIRST LANGUAGE.

It’s as easy as one, two three, right?

Uh. No.

My beloved and I wrapped up week one of our latest strength training program with a 10 minute baseline test. A four minute warmup and six minutes to complete as many sets as possible.

A Strava screenshot showing Andy at full extension of a single arm shoulder press.

Sets were 6 single arm shoulder presses with a medium dumbbell then 6 split squats, repeat on the other side for a total of 24 movements.

The switching of sides challenges my vestibular system. I have a mild impairment and I am improving my balance with exercise. I know it takes a lot of cognitive work for me to move an asymmetrical load.

I suspect that is the point of a single shoulder press, engage your core and glutes to stabilize while pressing upwards. It’s a great move.

I completed the test using my 10 lb dumbbell. I was not at muscle failure at the end of the test. I think I completed six sets? I do not know. Counting reps and staying balanced pushed my set counting aside.

I find split squats, one leg forward, one leg back, very challenging. I do not get the full range of motion to 90 degrees in both legs. I tend to fall more into a lunge.

Screenshot of an instructor demonstrating a split squat. Note the two 90 degree leg bends

I get nervous about dropping past the point of positive control and hitting my back knee on the floor.

I’m using chairs and other assistance to explore going deeper outside of workouts.

Suffice to say, I was challenged in some ways for the test while also feeling validated that I’m stronger and more competent with these two moves. The end of the program test I won’t have a numerical baseline but I’ll use this post as my qualitative baseline.

I hope you are getting the results you want from your workouts!