You will have noticed that, as the years go by, you get more and more tired walking up the stairs at home, walking from the subway to work or carrying shopping bags. But do you get tired normally or should you get less fatigued? Thanks to the chair test you can know if you are fit or need to start exercising more. Age does not pass in vain and if you do not know how to take good care of your body, your physical health could suffer. Don’t despair!
What is the chair test?
- The operation of the chair test is very easy and you can do it anywhere. It will help you measure the strength of the muscles in the lower part of your body: both the glutes and the quadriceps.
- To carry it out, all you need is a chair with a hard seat and a stopwatch (or any watch that has a hand to mark the seconds). If someone helps you start and stop the watch, it will be easier for you to do the test, but it is not strictly necessary.
- The chair test consists of finding out how long it takes you to sit on a chair and get up again 10 times. Depending on how long it takes, you will be in better or worse shape. Don’t cheat! Make sure your body touches the chair before getting back up. In order not to hurt your back, try to control the movement when you sit down, that is, do not let yourself fall or collapse on the chair. Try to keep your back straight at all times.
- This physical exam is a variation of the Léger test so common in school physical education classes. In this, the participants have to move from one point to another located 20 meters away according to several beeps. Depending on how many times they manage to cover the route and the time it takes, the fitness of each participant can be evaluated. In the same way, the chair test is more suitable to know the physical condition of the elderly in a safe way.
Your physical shape according to the chair test
- This test estimates that, depending on your age, you should be able to get up and sit down on a chair 10 times in a given time. The faster, the better. If you take longer than estimated, you need to start doing a little more sport.
- Men under 35 should take about 10 seconds to get up and sit down 10 times. In the case of women of this age, this time increases to 12 seconds. Men between the ages of 35 and 55 should be able to do this movement in about 13 seconds, while women of this age in 15 seconds. If you are over 55 and a man, it should take 18 seconds. But if you are a woman, 19 seconds.
How to get fitter
If your results in the chair test have not convinced you and you want to get in shape, take note of the following tips. It is not a question of kilos, although it is also a very important part of the physical well-being of any person, but of leading a healthy life and healthy habits.
Small gestures make the difference
To get in shape you have to make a change in your daily habits. If you change some small gestures, you will notice an improvement in your health: walk to work, take the stairs instead of the elevator, play with your child in the park…
Go out dancing
It’s about finding a physical activity that you enjoy and that allows you to be a little healthier. There are people who love to go out dancing, others prefer to go for walks or go cycling. These routines will help you get in shape.
Take your dog for a walk
Share a nice moment with your dog while you take advantage of getting in shape. You can take a slightly longer walk with your pet, walk fast or go for a run together.
Watch your diet
Just as important as exercising is having a healthy and balanced diet. You can eat everything, but in its fair measure. Common sense should guide you when choosing a healthy diet that meets your physical needs.
