Check the strength of the lower body with the sit up and stand up exercise
Sitting down and standing up is a simple way to assess the strength of the quadriceps, buttocks, hamstrings, and abdominal muscles. These are also groups of muscles that play an important role in daily activities such as walking, climbing stairs, or getting up from a chair.
Sit near the front edge of a sturdy chair. Crouch your arms in front of your chest. Stand completely upright. Slowly sit down with controlled movements. Repeat continuously for 30 seconds. Count the completion times.
If performed 12 - 17 times in 30 seconds without hand support, it shows that the strength of the lower body is good for most people over 60 years old.
Check balance ability on one leg
Balance ability often declines with age and is a factor directly related to the risk of falling. This test assesses the coordination between the ankles, hips, abdominal muscles and nervous system in maintaining a stable posture.
Stand next to a chair to ensure safety. Put weight on one leg. Gently lift the other leg off the ground. Look straight ahead. Only cling to the chair if really necessary. Calculate the time to maintain the posture.
If you can balance for 30 seconds or more in each leg, this is a sign that balance and body control are good for most people over 60 years old.
