The StoWicks Conversations
by
Carolyn and Seth Wicks
Carolyn: Alright, everyone! We have a fun one for you today, and it's interactive, so get up off the couch or out of your chair. We're giving you a test. Can you pass it?
It's physical, but I promise we're not trying to stress you out, it's to show you where you are right now.
We've talked before about why independence later in life matters. Things like getting yourself up after a fall, standing up from the toilet on your own, and climbing out of a car without help. This test shows you where you stand on those everyday abilities, so you know exactly what to work on.
It's 15-20 minutes, no equipment beyond a chair, some stairs, and some weights. You ready? Let's go.
Seth: First and foremost, if anything feels risky or potentially dangerous given a prior injury, skip it. These tests are meant to give you baseline, not push you past a certain degree of discomfort. A little uncertainty is fine, but thinking you might get injured doing one of these isn't worth it.
The scoring system is straightforward:
- 1: Pass
- 2: Strong
- 3: Elite
- 0: Can't yet
Once you complete all 10 exercises, add them up for a total out of 30. Let's go!
Carolyn: Let's start with the lower body. Do these three in order, and rest 1 to 2 minutes between them if you need to. Total time: about 5 minutes.
Test 1: Floor Sit-and-Rise (no hands)
Stand barefoot with a clear patch of floor around you. Without leaning on anything, lower yourself to sitting cross-legged, then stand back up. Move at your own pace, but go for smooth and controlled. Your best attempt counts.
- Pass (1): Up and down using no more than two supports, like a hand on the floor and a knee.
- Strong (2): Up and down using just one support.
- Elite (3): Down and up with no hands, no knees, no wobble.
- Score 0: You need furniture or another person to get up.
Fail? Fix it with: Practice lowering to the floor and standing back up next to a sturdy couch, using one hand less each week.
Test 2: 30-Second Sit-to-Stand
Use a chair against a wall so it can't slide, then sit toward the front edge with your feet flat and hip-width apart, and cross your arms over your chest. Stand all the way up, then sit all the way down, and repeat as many times as you can in 30 seconds. Set a timer on your phone, or have someone call time. Count only full stands, where you reach standing with your hips straight.
- Pass (1): 10 to 13 stands
- Strong (2): 14 to 17 stands
- Elite (3): 18 or more
- Score 0: Fewer than 10, or you need your hands to push off.
Fail? Fix it with: Do 3 sets of 5 slow sit-to-stands daily, taking 3 seconds on the way down.
Test 3: Stair Climb (flights without stopping)
Use a staircase and climb at a normal and comfortable walking pace. Count how many flights you can do before you need to stop or catch your breath. Going back down counts as part of the flight, so take it slow and use the rail on the descent.
- Pass (1): 2 flights
- Strong (2): 3 to 4 flights
- Elite (3): 5 or more flights
- Score 0: You can't finish 2 flights without stopping.
Fail? Fix it with: Climb one flight daily, adding one flight each week.
Lower body total: ___ / 9
Seth: Let's move on to the upper body, which should take about 10 minutes and a few things around the house.
Test 4: Push-up
I'm just going to assume everyone knows what a push-up is. If you don't, hop on YouTube friend!
- Pass (1): 1-5 regular push-ups
- Strong (2): 6-9 (women) or 6-19 (men)
- Elite (3): 10+ (women) or 20+ (men)
- Score 0: You need to put your knees to the ground to do a push-up.
Fail? Fix it with: Practice the push-ups with your knees on the ground and increase the rep count every 2 weeks.
Test 5: Farmer's Hold
Grip strength is a strong predictor of how well you'll age, and the farmer's hold is a great test. Here, you'll grab a weight or heavy bag in each hand, with the total weight about a quarter your bodyweight (so a 200 lb person holds 25 lbs in each hand). Try to hold it as long as possible while standing up straight.
- Pass (1): 15 seconds
- Strong (2): 30 seconds
- Elite (3): 1+ minute
- Score 0: Under 15 seconds, or you can't pick up the weight.
Fail? Fix it with: Drop to a weight you can hold for 20 seconds, then add 5 seconds each week. Once you hit 45 seconds, go heavier and start the clock over.
Test 6: Grocery Carry
This is a fun one! Carry a bag or dumbbell in each hand for 100 feet, with the total weight as a percentage of your bodyweight. This one is sneakily important, because independence means being able to move things on your own.
- Pass (1): 15% of your bodyweight
- Strong (2): 30%
- Elite (3): 50+%
- Score 0: Unable to carry 15% of your bodyweight for the full 100 feet.
Fail? Fix it with: Whatever you can carry for 100 feet, start there and increase the weight every week.
Test 7: Floor-to-waist Pickup
The grocery carry doesn't necessarily mean you have to lift something from the ground, so that's where Test 7 comes in. That heavy box full of junk you haven't looked at in years? Time to take it to storage to rot for another 10! But first, that requires you to lift it off the ground. For this test, simply squat down, keep your back flat, and lift up straight.
- Pass (1): 20 lbs
- Strong (2): 30 lbs
- Elite (3): 40 lbs
- Score 0: You can't lift a trash panda, which normally weigh 20 lbs!
Fail? Fix it with: Same test, but use a step to help with the initial height. If it's still too challenging, use the step and lower weight.
Test 8: Overhead Lift
Have you ever boarded a plane and you can't lift your 49.9 lb bag up in the overhead compartment? Embarrassing! This test is designed to reenact this exact scenario: Place the weight on a shelf above head height.
- Pass (1): 10 lbs
- Strong (2): 20 lbs
- Elite (3): 40 lbs
- Score 0: You have to ask the grandma in 18B to help you with your bag.
Fail? Fix it with: Start at a lower weight and use a wall if needed.
Upper body total: ___ / 15
Carolyn: And finally, the 2 people often forget: balance and flexibility. Stand next to a kitchen counter or chair for both, and rest 1 minute between them if needed. Total time: about 4 minutes.
Test 9: Single-Leg Stand (eyes open, then closed)
Stand barefoot on a hard, flat surface, cross your arms over your chest, lift one foot a few inches off the floor without resting it on your other leg, and start a timer. Stop when your lifted foot touches down or you grab the counter. Test both legs and score your weaker side. Once you've finished with your eyes open, try the eyes-closed round.
- Pass (1): 10 seconds, eyes open
- Strong (2): 30 seconds, eyes open
- Elite (3): 30 seconds eyes open, plus 10 seconds eyes closed
- Score 0: Under 10 seconds with eyes open
Fail? Fix it with: Practice at the counter, holding on with one hand, then one finger, then no hands. Work up to 3 rounds of 20 seconds per leg daily.
Test 10: Shoes-and-Socks Test plus Blind-Spot Head Turn
Sit on a chair with a pair of socks and shoes next to you. Put a sock and shoe on each foot without leaning on anything and without having someone help, and see how long it takes. Then, still seated and without turning your shoulders, turn only your head to look over your right shoulder, then your left. Your goal is to point your chin toward your shoulder, like checking a blind spot before changing lanes. Score the weaker of the two parts.
- Pass (1): Both feet done and a clear look over each shoulder, even if it takes effort and you need to shift your seat to reach.
- Strong (2): Both feet in under 60 seconds with no strain, and your chin reaches nearly to your shoulder on both sides.
- Elite (3): Both feet in under 30 seconds with the ankle resting over your opposite knee, and your chin reaches your shoulder on both sides.
- Score 0: You can't reach your feet or can't turn your head enough to see behind you on either side.
Fail? Fix it with: Each morning, sit and pull one ankle onto the opposite knee for 30 seconds per side, and do 5 slow head turns each way.
Balance and mobility total: ___ / 6
Seth: You probably got a good workout if you did all 10, so congratulations if you got through them all! Based on your score, this is where you stand:
- 0-10: Work to do. You've got room to grow, which means you'll progress quickly. Work on your two lowest tests.
- 11-20: Solid base. You're independent today, which is great. Build your weak spots so it stays that way.
- 21-30: Strong position. Keep testing and pushing yourself, because this is easy to lose.
These tests are important no matter your age. We generally talk more about healthspan, which is the number of years you spend in good health, rather than longevity because quality years are more important than the quantity. If you've slipped out of shape, you can work your way back.
Carolyn: Circle your two lowest scores, pick the "fix it with" drill for each, and do both three times a week for 90 days.
Seth: Write your score down today, then put a reminder in your phone for 90 days from now. Do the test over again and see if you can beat the number you got today.
Both: Good luck with your assessment. If you need help, do it with your partner, a parent, or a friend. It's more fun with a buddy!
See you next week,
Carolyn & Seth
The StoWicks
Quote of the Week:
“Do what you can, with what you have, where you are.”
Theodore Roosevelt
