Updated: Sep 19, 2020
Did you know that there is a simple test that can predict how long you will live?
The Timed Up and Go (TUG) test is a test of mobility and your score on this test has been associated with life expectancy. The test is deceptively simple but effective.
How to do the TUG test:
Sit in a chair with arms
Stand up from the chair
Walk 9 feet straight ahead
Walk back to the chair
Can you do it in less than 12 seconds?
If you can do this test in under 12 seconds you have a normal risk of falling.
Your mobility and strength are enough to move you safely around in the world.
Did you feel like the panda bear? (i.e. more than 12 seconds?)
You are at an increased risk for a fall. According the the CDCs Deaths from Older Older Adult Falls website, falls are the leading cause of injury related death in people over the age of 65. Falls become a big deal the older we get. The likely hood of a significant injury goes up and so does the risk of complications and death related to a fall. North Carolina ranks 33 in the country for deaths related to falls. This is a local problem.
"The more you move the longer you'll move" - TheGodfatherDoc
Are you a bit younger and totally crushed the test?
Great. I have a different test for you.
This one is called the sit-rise test.
Basically you start from a standing position, then sit down on the floor crisscross style, then stand back up again. The kicker? You get penalized if you use your hands to support yourself. Check out this Washington Post article for more about this test.
Why do I care about these tests?
They both test strength and mobility As humans we are built to move. When we lose mobility things start to go wrong for us. These two tests are snap shots into our mobility. If you struggle with one of these tests it should serve as a warning that it is time to start working on your mobility and strength so you are ready to weather the storm that is aging.
Live your mission.