How do you measure up?

Best Fitness fitness professional Ali Stockton demonstrates a plank in Erie on March 25. GREG WOHLFORD/ERIE TIMES-NEWS

Being strong and fit is pivotal to enjoying your life at any age. Not only does it bring energy and stamina to your day, but building muscle strength boosts metabolism.

Exercising doesn't automatically guarantee that you are functionally fit and strong. Test yourself to see your strengths and weaknesses. The results will provide feedback on where you should focus.


Lower body power

Brazilian researchers tested more than 2,000 men and women from 51 to 80 years old with the lower-body-power sit-stand: sit and then rise -- unaided -- from the floor. Those who could get up without using their hands and knees outlived their counterparts who needed help.

Have someone with you if you try the sit-stand test. From a standing position, sit on the floor and then try to rise without using your hands or knees. This will test your muscle strength, flexibility, coordination and power-to-weight ratio to reflect the ease with which you can pick up objects from the floor without falling; and your ability to get back up when you do crouch down, such as to get an item from the bottom shelf of a cupboard.


Core strength

Your core doesn't consist only of your abs. This misconception causes people to focus on developing a six-pack. Neglecting the other muscles actually weakens your core.

Core exercises need to target the muscles in your back, pelvis, hips and abdomen. Together they power your balance, stability and posture.

To assess the strength of your center, assume a full push-up position with arms fully extended. Holding this position for more than 90 seconds is rated as good, 60-90 seconds is fair and less than 60 seconds is poor.


Upper body strength

Push-ups are not only a great way to build upper body strength, but they're a great way to evaluate it too. Without toned shoulders, arms and chest muscles, it becomes more difficult to carry out chores such as lifting bags of groceries or picking up a child.

Modified push-ups, sometimes referred to as women's push-ups, are performed using your knees. They allow you to lift 60 percent of your body weight (versus 75 percent of your body weight with a full push-up). After warming up, perform as many modified push-ups as you can and check your results against the box below.



Think of flexibility as being limber and having full range of motion in your joints.

To test upper body flexibility, stand with your arms hanging at your sides. Raise your right arm overhead and bend it down behind your back. Bend your left elbow and bring it up to clasp your right hand. If your hands clasp, or if your fingers can easily touch, then your flexibility is good.

To test lower body limberness, you will need a ruler. Sit on the floor with your legs extended. Reach your arms out parallel to your legs while sitting tall and without bending. Place the ruler on the floor between your legs with the zero end directly below one of your middle fingers. Reach forward toward your toes. When you go as far as you can, look down and see where your finger is on the ruler. If you have extended past 12 inches, it's rated as good; 6 to 12 inches is average; and fewer than six inches is poor.



Good balance helps you to react quickly and with agility and prevents falls and injuries. Being steady on your feet is even more crucial as you age because it will help you remain independent.

Evaluating your balance is simple. Stand on one leg without holding onto anything or hopping around (do this next to a wall in case you wobble). If you can't hold your balance for at least 60 seconds, start practicing.


Debbie DeAngelo is a registered nurse at UPMC Hamot and an Erie Times-News columnist.