Looking younger and living longer is not enough anymore; people want to increase their healthspan – the period of life spent in good health, free from chronic disease and disability. In fact, over half of Americans say they want to live to 100 or older!
While anti-aging trends are taking over social media and have grown into a $50 billion market, they often don’t touch on physical health. Physical therapists at Foothills Physical Therapy & Sports Medicine (Foothills) are shifting their focus to longevity to help people extend their healthspan.
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“The secret to aging well isn’t in buying creams and using Botox, but in daily movement,” said Stephen Motte, CFO of Foothills. “Our physical therapists empower their patients to stay active, improve their functional fitness, and be able to enjoy life to the fullest for as long as possible – increasing their healthspan, not just their lifespan.”
The federal physical activity guidelines for adults include 150 minutes of aerobic activity a week and muscle-strengthening activities that involve all major muscle groups two or more days a week. Following these guidelines can help people increase their healthspan by maintaining physical function, reducing their risk of chronic conditions such as dementia, and reducing their fall risk.
By the Numbers
- Studies show that most Americans (87%) want to live healthier for longer.
- Only 30% of Americans say they have discussed aging well or living longer with their doctor.
- Only 13.9% of adults 65 and older meet federal physical activity guidelines.
- Only 25% of the variation in human lifespan is determined by genetics.
- Studies show that moderate exercise can help someone reduce their mortality rate by up to 31%.
Despite the statistics showing that many Americans want to improve their healthspan, many don’t know where to start. The physical therapists at Foothills encourage everyone to use the sitting-to-rising test (SRT) to understand better where their health stands and how they can begin to improve it.
The Sitting-to-Rising Test
The SRT is a simple way to evaluate someone’s functional fitness. The test measures the strength, mobility, and coordination required for basic movements essential for people to maintain independence as they age. Studies show that lower SRT scores are associated with higher mortality for people 51 to 81 years old.
How it Works:
- Start standing, then sit down cross-legged on the floor without using your arms, hands, knees, or the sides of your legs.
- Stand back up again without assistance.
- Scoring: Start with 10 points and lose 1 point every time a body part (other than feet or hips) touches the ground on the way up or down.
“The simple SRT requires strong balance, flexibility, and core and leg strength, making it a well-rounded indicator of your health,” said Motte. “Improving your ability to stand from sitting and vice versa strengthens the muscles and mobility required for everyday activities. Maintaining this skill may help you to live independently longer.”
If the SRT is too difficult, a modified test called the “5 Times Sit-to-Stand” can evaluate lower body strength and endurance. This test measures the time it takes to complete five repetitions of standing up and sitting back down in a chair.
For those looking to improve their SRT score, the physical therapists at Foothills have three simple exercises that can help.
3 Exercises to Improve Your SRT Score
- Pigeon Stretch: Improves hip mobility and reduces tension in the glutes, making it easier to sit cross-legged (the starting position of the challenge).
How To: Start in a plank position and bring one leg forward in an external rotation, placing it behind your hands. Extend the other leg straight back. Keep your hips level and lower your chest toward the ground to deepen the stretch. Hold for 30 seconds; repeat on the other side.
- Lunge Stretch: Helps increase hip flexibility for a lunge when stepping up off the ground.
How To: Begin in a lunge position with one foot forward and the other knee on the ground. Shift your weight forward to stretch the hip flexors of the back leg and the glutes of the front leg. Keep your chest upright and your front knee aligned with your ankle. Hold for 30 seconds per side.
- Reverse Lunge Exercise: Builds strength and control for the standing part of the challenge.
How To: Stand tall with feet hip-width apart and put one foot back into a lunge position. Lower your back knee toward the ground, keeping your front knee aligned with your ankle. Push through the heel of the front foot to return to standing. Perform 3-4 sets of 6-12 repetitions per leg to strengthen your legs and improve balance. Once you can perform 12 repetitions, add weight, and reduce your reps to 6.
Besides the SRT and daily physical activity, physical therapists at Foothills recommend sleeping seven to nine hours at night, eating an adequate amount of protein, fiber, and micronutrients, and managing stress to increase their healthspan. These three factors can contribute to reducing inflammation, the risk of chronic diseases such as diabetes, and cognitive decline.
The media is invited to work with Foothills to share this story, as people are taking on healthier lifestyles for their New Year’s resolutions. The local physical therapists are available for in-studio, clinic, or virtual interviews.
To learn more, visit https://Foothillsclinics.com/.
