March 31, 2020 – Now that you have learned about how to be safe in your home, safe in your community, how fast you should walk, and what vestibular rehab is, we should explore how you can test your fitness at home to ensure you are as safe as you can be. (FYI, if you haven’t learned about all of this stuff yet just click on our blog page at wittephysicaltherapy.com and you can get caught up!).
There are several easy tests for home to see how your overall fitness is and how safe you are to be at home and be a low fall risk.
- One Time Sit to Stand Test: Get in a normal height and sturdy kitchen table chair. This chair should not have wheels. See if you can stand up one time from that chair without using your hands to hold onto anything, push yourself up, or lower your self down. Every adult living at home along should be able to do this safely. If you cannot please contact us.
- Five Time Sit to Stand Test: Get in a normal height and sturdy kitchen table chair. This chair should have wheels. Time yourself to see how fast you can stand up and sit down from this chair five times without using your hands. You should be able to complete this in under 11 to 14 seconds depending on your age.
- Timed Up and Go Test: Get in a normal height and sturdy kitchen table chair. This chair should not have wheels. Please an object 10 feet from the front fee of the chair on the ground. Time how long it takes you to stand up from the chair, walk around the object on the ground, and sit back down on the chair. You should be able to complete this in under 9 seconds.
These simple tests can help you determine your fall risk and safety at home. If your scores do not fall into the norms of these tests, please call us in Louisville at 402-234-3333 or in Plattsmouth at 402-298-4747 to set up an evaluation. Physical therapy is more than just help for pain or for issues after surgery. We want to work with you to keep you in your home and moving safely.
Your Witte Physical Therapy team