Physical Fitness for Older Adults: Enhancing Physical Wellness

July 19, 2024

Adapting the Presidential Fitness Test for Improved Health in Later Years

President Eisenhower started the Presidential Physical Fitness Test in 1956 to conduct a nationwide fitness assessment exercise. Over time, the fitness evaluation changed, but most people know the version with five parts: a one-mile run, pull-ups or push-ups, sit-ups, shuttle runs, and sit-and-reach. It checked heart and cardiovascular fitness, upper-body and core strength and stability, stamina and endurance, flexibility, and quickness.

The Evolving Fitness Test

“While the test was made for young people and has changed over time, older adults can still gain from taking this fitness check,” says Patricia Cordeiro, a certified athletic trainer with Harvard-linked Massachusetts General Brigham. “With some changes, the fitness testing can help assess their current fitness level and show where they need to improve for injury prevention.”

Here’s a breakdown of the original test, what you can learn from it, and how to do it with proper form.

One-Mile Run: Measuring Cardiovascular Health

The one-mile run measured heart health based on speed. But older adults should use it to measure effort, says Cordeiro. National guidelines suggest at least 150 minutes of medium-effort or moderate-intensity weekly exercise, with medium effort defined as 50% to 70% of your top heart rate. A common way to guess your top heart rate is 220 minus your age.

“A one-mile run or fast walk using a heart rate monitor can help you keep the right effort and track your progress,” says Cordeiro. “Ideally, most men want to stay in the medium-effort range for most of their workout.”

Run or walk fast for one mile at your usual pace and record your average heart rate. In future mile workouts, note how hard it feels and your heart rate. At first, try going faster, which will likely raise your average heart rate. But as you get fitter, you might find your heart rate slows a bit, even as you work harder. The test also works on a stationary bike.

Sit-Ups: Assessing Core Strength

The original test counted how many sit-ups you could do in a minute to check core strength. The core includes muscles in the belly, like the rectus abdominis, transversus abdominis, and internal oblique, as well as back muscles, hips, pelvis, and gluteus maximus and medius in the buttocks. A strong core helps avoid neck, shoulder, and low back pain, as well as sore knees and hips.

“However, timed sit-ups aren’t the best way to measure core strength, nor are sit-ups thought to be the best exercise for improving core and abdominal muscles,” says Cordeiro. A better move, she says, is the plank exercise, as it works all the core muscles (unlike sit-ups) and puts less stress on the back.

Plant Exercise

The plank exercise isometric and targets key muscle groups, including the rectus abdominis, transversus abdominis, internal oblique, gluteus maximus and medius, and erector spinae in the back. How long can you hold a plank pose properly to conduct a plank fitness test? “If you can only hold it a few seconds, it’s a sign of a weak core,” says Cordeiro. “But you’ll be able to hold it longer as your core strengthens.” Here’s how to do a plank with proper form:

Lie face down with your forearms on the floor, legs straight, and feet together. To make this position more comfortable, you can use a mat or towel under your arms.
Push into your forearms as you lift your body to form a straight line from your head and neck to your feet. (Don’t let your hips rise or sag.)
Keep your eyes down and hold this position as you tighten your belly muscles. Take steady, even breaths.

Try to hold the position for up to 30 seconds, then lower your body and rest. Do this two to three times. Over time, aim to increase the time to one to two minutes, the average plank time for adults according to most plank time charts and plank standards. If resting on your forearms is uncomfortable, do the plank from a push-up position with your arms fully straight. If you have back pain or other back issues, do the plank on your knees.

Push-Ups: Evaluating Upper-Body Strength

While the original test offered a choice between push-ups and pull-ups, Cordeiro suggests push-ups, as they’re easier to do and have more ways to modify them. “Push-ups help improve upper-body strength—chest, shoulders, arms, and back,” she says.

The push-up test was based on how many a person could do. Cordeiro says the focus should always be on keeping good form. “A well-done push-up means going low enough to work your muscles and achieve optimal muscle activation fully,” she says. “Doing five good push-ups is better than doing 10 poor ones.”

Sit-and-Reach: Measuring Flexibility

To do a proper push-up, start in a full plank position with your arms straight, palms flat, and just below shoulder level, feet together or about 12 inches apart. Keep your back straight and your weight even. Look down, lower your body until your elbows are at a 90° angle, and then push back up to finish one rep.

One way to ensure you go low enough is to roll up a towel to about the height of your fist and place it under your forehead. Lower into the push-up until your forehead touches the towel. Another option is to have your chest touch the floor and push it back up. Do as many push-ups as you can while keeping good form. If this is too hard, do a more manageable version from a hands-and-knee position.

This exercise evaluates the flexibility of the hamstrings (muscles at the back of the thighs) and lower back. Stiffness in these areas can lead to discomfort, injury risk, and difficulty bending. While the original test used a specialized box, you can easily replicate it at home:

Sit on the floor, legs straight and knees locked.
Bend forward from the hips, keeping knees locked, and reach your hands down your legs as far as comfortable without rounding your back. Note where your fingertips reach. Repeat for accuracy.

“Less reach indicates more tightness in the lower back and hamstrings,” Cordeiro explains. Regular stretching or yoga can enhance flexibility and help prevent low back pain. Revisit the test occasionally to track improvement. “Set goals using specific leg landmarks,” Cordeiro suggests. “Aim for your kneecaps, then mid-shins, sock tops, and eventually, your toes.”

Shuttle Run: Assessing Agility and Balance

The shuttle run tested speed and agility. While older adults may not need to sprint, quick movements are still important for balance, core stability, and fall prevention.

To modify this test, set up two lines about 30 feet apart. Place two small objects (like tennis balls) behind one line. Please start at the opposite line, run to the objects, pick one up, return to the starting line, and place it down. Repeat with the second object. Time how long it takes to complete the task.

“This exercise helps improve your ability to change direction quickly and maintain balance while moving,” says Cordeiro. “It’s a great way to work on coordination and reaction time.”

Embracing the Fitness Challenge

Remember, the goal of these fitness assessment exercises isn’t to compete with others or your younger self. Instead, use them to assess your fitness level and track your progress. Always consult your doctor before starting any new exercise program, especially if you have health concerns or chronic conditions.

Source:

Matthew Solan (July 1, 2024). Taking the Presidential Physical Fitness Test. Harvard Health Publishing. https://www.health.harvard.edu/exercise-and-fitness/taking-the-presi d ential-physical-fitness-test. Accessed July 19, 2024

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