OT: Fitness tests (and modifications)

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METARs vary from super-fit to medium-fit to … welll….

I recently completed my cardiac rehab about 9 months after my open-heart surgery which knocked me flat. I’m 71 years old and also have Posterior Tibial Tendon Disorder (partly-healed torn ankle tendons). Besides, I’m a shrimp (5’3” after a lifetime of shrinkage) and a high step always hurt my knees. So I will add some mods.

https://www.nytimes.com/2025/08/12/well/move/fitness-tests-strength-cardio-balance.html

4 Fitness Tests Trainers Swear By

Starting a new workout routine? Just curious where you stand? Use these exercises to measure your fitness.

By Jen Murphy, The New York Times, Aug. 12, 2025

…..

Cardio Fitness Test

YMCA 3-Minute Step Test - You will need a 12-inch block - Set a metronome to 96 beats per minute to pace yourself. Step on and off the step 24 times per minute for three minutes. With each beat, move a foot: Up left, up right, down left, down right is one step, or four beats. Make sure your foot lands completely on the step. After you’ve completed three minutes, find your pulse in your wrist and count the number of beats in 60 seconds.

[Even when I did a step class in my 30s a 12” step hurt my knee. So my mod is to use a standard 4” step or add a 2” riser for a total of 6” high. For tall people who can do a 12” step without knee pain but aren’t super-fit try 1 minute instead of 3 minutes. Definitely use music!]

Upper-Body Strength Test - push up

You can compare your score with those listed by the American Council Exercise. If you can’t do a push-up, test yourself by holding a plank with good form for one minute. Once that feels easy, perform push-ups from your knees.

Lower-Body Strength Test

Single-Leg Calf Raise Test

Complete as many single-leg calf raises off a step with good form. 28 is a good score for men ages 40 to 49, and 24 is good for women of the same age group.

This is a non-starter for me because of my ankles. My cardio rehab used sit-to-stand which is functional since I still had weakness in standing from a chair.

Balance Test

A study in June by a Brazilian team found that 20 percent of the 1,700 older adults tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years. Oops, that doesn’t look good for me since my balance isn’t good.

Wendy

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The only thing my old body tolerates without too much complaint is lap swimming which I do 3 or 4 days a week.

Still get out and hike. But now the distances are usually 3 to 5 miles instead of 10 plus.

The age related troubles really seem to have increased rather rapidly over the last two years (age 74 and 75).

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From the sounds of it I take it easy compared to most of you.

I stretch and walk. I run around in the hallways at work. I could use email more. But I don’t.

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@ges…..I toppled over the cliff with fitness at 69. That’s when I had my first lapiplasty. I expected to be hors de combat for long enough to lose fitness and especially muscle mass, but I wasn’t prepared for just how much. I’d actually done about 3 months of “supercompensation” beforehand but, by the time I came to try to get back in the groove, it was almost as if I hadn’t bothered!

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Hmmm, I just tried it for the heck of it. Tried right leg first, got bored after 30 seconds, then tried second leg for 30 seconds. I could do much longer, but I suppose eventually my leg would get tired. Anyway, I guess I’m good for at least another 10 years! :rofl:

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Recovery is so much harder when on gets old. That’s why I am now much more cautious about falling, tripping, etc. Gave up the mountain biking…too much potential for injury.

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Last year I had a complete shoulder replacement. No more pushups for me - I can’t wear out the new joint. It’s a bummer.

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Try recovering from open-heart surgery where I was literally unable to sit up in bed unaided and it was a milestone when I was able to walk unaided from from my bed to a chair 3 feet away. On oxygen 24/7 and total lung capacity 500 cc since my lungs were surrounded by fluid and partially collapsed. (Pleural effusion and atalectasis).

I had also prepared with plenty of exercise beforehand. It has taken 9 months to regain my strength and I still don’t feel 100%. (Though my heart and lungs are functioning well.)

We both have to soldier on. Also @intercst who is only a little younger than we are and will have to regain the strength to live on his own.

Wendy

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