Active Seniors

12 Week Challenge: Week 1 – Baseline Measurements

Over the last disrupted year many seniors would have experienced a decline in function, especially strength, balance and aerobic fitness. It is important that we set small goals for ourself to get back to where we go, so we don’t get overwhelmed or lose motivation. 

We suggest that you write your measurements down. You can do so in an exercise book or you can use our template, which is available through our 12-week member portal HERE. 

Writing down your measurements will help with motivation and also allow you to keep track when you go back to measure your progress in about 8 weeks!

Some questions to consider: 

  • Where are you in your health journey? 
  • What do you want to improve? 

At home testing: 

Sit & reach test

This test measures your hamstring (back of your leg) flexibility. Sit on the edge of your seat and reach for your toes, keeping your knees straight. Measure the distance between your toes and fingers. 

Waist circumference measurement

This is always a daunting one but measuring your waist circumference gives a better idea of your fat deposits in your body, as opposed to the old body mass index measurement. 

Take a deep breath in and then breath it out, and wrap the tape measure around your tummy to take the measurement. You want to take the reading at around the navel area (belly button). 

Single leg balance test

Balance is tricky! First and foremost, make sure you are in a safe space with your back to a wall and something sturdy next to you. Lift one leg off the ground and stand as long as you can, with the goal of 30 seconds. Don’t forget to do both sides!

Sit to stand test

A measure of your leg strength and power. See how long it takes you to stand up and sit down from a chair in 30 seconds. 

Wall push up test

This is a measure of your upper body strength. Keep your hands shoulder width apart and shoulder height against a wall. Keeping your back straight, lower your forehead to the wall (1cm away from the wall) and then push back up. We want to see how many we can do in 30 seconds. 

Walking test/pedometer 

A great way to test your aerobic fitness in your daily life! See how long you can walk for without having to pause for a breath – 1 minute, 5 minutes or an hour perhaps? 

You can also use a pedometer to count how many steps you reach every day! 

DEXA scan

A DEXA scan is great for learning about your body composition! This includes your bones, fat, organs and muscle. It tells us a lot more information than the scales! They are relatively inexpensive (around $75-$90) and are quite accessible, usually through radiation clinics. 

Photo and video 

Photo and video is a great way to see your progress! We don’t mean your Instagram-worthy photoshoot pictures, but more that they can be used as a visual aide to check on your progress! Additionally, video is a great way to check your progress if you have a particular movement goal. 

So the GOAL for this week? Get an idea of where you are at in your health journey, and then set a goal for yourself! Write down your measurements and we will revisit them in 6-8 weeks!

GOOD LUCK, and thank you for joining us on this challenge! 

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