functional fitness
Functional Testing with Age Specific Exercises
Jackie Rochmankowska MCSP, reg HCPC, BSC
Putting the fun into fitness
So we are starting our new Functional Fitness classes at Balanced which is really exciting. It is becoming increasingly well documented how beneficial exercise is for general health and wellbeing as well as for specific medical conditions but it can be hard to get going sometimes if a gym or regular class is not your thing. What we are offering here at Balanced is the chance to undergo a series of tests that give you an idea of your baseline and how it compares with normal for your age, and our group is going to work towards improving these specific goals and targets week by week. There will be exercises for home as well to keep things moving. The exercises are really targeted at making everyday tasks easier and safer such as getting on and off buses, up and down stairs and generally getting about more confidently. These things can slip away all too easily but are very amenable to training and improvement and can hugely improve quality of life.
Where do we start?
Assessment is based on a series of recognised tests accredited by Glasgow Caledonian University and include a functional reach test, designed to assess flexibility. This is performed in sitting with the participant reaching towards their foot, with the distance measured. The results for this and for the other tests are compared with results from others of the same age. A comparison is made to see where the participant scores relative to their peers. A high score is reassuring and a low score suggests work needs to be done in order to keep leading a healthy independent lifestyle.
Tell me more….
Other tests involve a 6 minute walk test, a 30 second sit to stand test, and a test for agility involving timing a walk around objects at a set distance apart. These tests assess function, strength and agility- in other words our ability to get out and about and go around shops or streets or a golf course navigating everyday obstacles without trips or falls or other injury sustained trying to prevent those. Strength is required to get out of a chair or a car or the bath. Flexibility helps when picking items off the floor or reaching objects on a high shelf. Around our shoulders flexibility allows us to perform tasks such as fastening clothing or washing our hair.
What happens next?
The Functional Fitness class itself involves a Physiotherapist led class meeting weekly and working together to improve our scores on these tests, and confidence, strength and balance overall. The exercises are based on programmes devised by Universities to be the most effective at targeting muscles and joints. This is an informal and fun group but effective.
Week by week we we are performing exercises designed specifically to improve our functional ability by targeting muscle groups such as our legs and around the trunk and pelvis which often weaken if we are sedentary, or have joint pain or sometimes after a bout of illness. These muscles respond really well to training and the benefits are huge in terms of improved ability to climb stairs, or move around freely- this can make a difference even around the house- if you have to hold on to furniture as you navigate your home think of the benefits of being able to move with hands free. All levels and abilities are welcome, if you are unsure then I would be delighted to chat to you or make an appointment to be seen by myself or one of my colleagues to undertake the Functional Fitness MOT at Balanced Edinburgh.
Please get in touch if you would like more information by contacting me :
jackie@balancededinburgh.co.uk or Phone 0131 3153105 or sign up for the class on our website www.balancededinburgh.co.uk.