Getting older comes with plenty of ups and downs.
Fortunately, understandinghealthy agingcould be as simple as checking yourmobility.
Mobility tests offer valuable insights into your overall health and well-being, revealing how well your body is aging.
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Mobility isn’t just about movement; it reflects your body’s flexibility, strength, and balance.
We asked Masi for 10 effective mobility tests to help you pinpoint areas of strength and weakness.
The best part is these tests require minimal equipment and can be easily incorporated into your routine.
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When you’re finished, check outHow To Effectively Build Muscle As You Age.
Stop the stopwatch as soon as you sit down."
Turn around the markers at each end of the course and continue walking until six minutes have elapsed.
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Record the distance covered at the end of six minutes."
Slowly lean forward from your hips, reaching toward the toes of the extended foot with both hands.
Repeat the test three times for consistency, and record the best score of the three attempts.
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“Stand in one of the squares.
This sequence involves stepping forward, sideways, backward, and then sideways into the initial square.
Complete both forward and backward sequences.
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Timing starts when you initiate the first step and stops when you return to the initial square.
Perform the test twice and record the best time,” says Masi.
Maintain balance on the standing leg without supporting yourself with your hands and without your legs touching each other.
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Repeat the test with both legs, testing each leg at least twice for consistency."
“Stand next to the wall with your feet slightly apart and shoulder perpendicular to the wall.
Raise the arm that is closest to the wall to shoulder height, making a fist.
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Note the initial position of the fist at shoulder height and the end position.
The difference between these two marks gives the functional reach.
Repeat the test three times, and record the best score of the three attempts.”
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Masi says, “Stand in front of the step with both feet on the ground.
Repeat this action for 15 seconds, and count the total number of completed steps.
Repeat the test to verify the consistency of the results.”
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“Stand alongside the hurdle, facing forward, with the hurdle to one side.
Step sideways over the hurdle, moving both feet quickly and consecutively over the bar without touching it.
Step back over the hurdle to the starting position, completing one cycle.
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Count the number of complete cycles completed in 20 seconds.
Perform the test on both sides to assess the agility and coordination of each leg,” explains Masi.
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