Olympic athletes are typically seen as the epitome of human strength, flexibility, and performance. Did you know that there are also Senior Olympiads? The National Senior Games run from July 24th to August 4th this year!
We don’t have to be Olympiads to be our strongest as we age, though! Lower body strength is one of the largest predictors of how well we function as we age and whether we may need to live in a nursing home. Did you know the average 90-year-old man living at home can sit to stand from a normal height chair 7-12 times in 30 seconds WITHOUT using his arms to stand?
Below is a chart on the average number of times a man or woman can sit to stand in 30 seconds in each half decade of life after 60 years old. What a great way to measure whether we are aging typically in our strength, even if we aren’t as strong as an Olympic athlete!
30-Second Chair Rise Norms by Age
So, how can we make sure we are maintaining optimal strength as we age?
- Establish a baseline: At Functional Pathways, we offer a Senior Fit Test that establishes a baseline and allows for continued screening for declines using the 30-Second Chair rise as part of a holistic battery of tests that can help in identifying declines.
- Ongoing Wellness: Participating in Wellness activities is a great way to stay strong as you age. The simple exercise of sitting to stand can be a great way to keep your lower body strong.
- Therapy Intervention: When a decline is noted, reach out to an exercise specialist who can help you design a specific program to meet your strength, flexibility and functional needs.
We don’t have to be an Olympic Athlete to achieve a gold medal in aging. Reach out to the Clinical team at Functional Pathways for further assistance in helping you or your residents age with grace and dignity at Clinical@fprehab.com.