Sheltered in place? Quarantined? What a huge barrier for movement, and in turn your health. Even as a healthcare professional, I had a hard time adapting to these imposed changes. Typically, I am jumping from one thing to the next. I used to see patients at my home office and jet off to a mobile physical therapy visit right after. A lunch meeting was never out of the question for me and a quick workout at the gym was a norm before the evening rush of patient care.

Now, like so many others during this pandemic, I’m finding myself spending hours sitting in front of a computer or television screen wondering when everything will return to normal. I am grateful for the convenience and safety of the Telehealth visits I set up, because it provides my patients with peace of mind during this COVID-19 health crisis.

I challenge myself and others to these pandemic exercises, because movement is medicine. Movement can be a vital component to improve your health, which is imperative to consider during these trying times. Pandemic health is thought to consist of taking supplements, but did you know that movement has a lot to do with your overall wellbeing?

When asked to consider your health, it’s common practice to take vital signs into consideration. Most people think of heart rate or blood pressure when they think of their vital signs. It is common to use numbers to quantify health and risk of disease. The American Heart Association encourages people to “know their numbers” referring to blood pressure, blood cholesterol, blood glucose, and weight. However, research is now showing the importance of moving properly for health. Let’s take a look at some of the numbers you can use to quantify your movement health:

Walking speed has been called the “sixth vital sign” in medical literature recently. It is easy to measure, and takes into account strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It has also been shown to be predictive of future hospitalizations, functional decline, and overall mortality. Normal walking speed is considered to be 1.2 to 1.4 meters per second (or 2.7 to 3.1 miles per hour).  Click here to learn how to calculate your walking speed.

Popular to build strength, a recent study found that push ups can show us a lot about your heart too. Researchers found that men who could do 40 or more consecutive push ups were at a 96% lower risk for cardiovascular disease than were men who could do less than 10. This test was also more useful in predicting future cardiovascular disease than aerobic
capacity measured on a treadmill. So without the need of expensive equipment, what do you have to lose?

Hand grip strength has been shown to be strongly correlated with health. The stronger your hand grip is, the less likely you are to suffer from cardiovascular disease, respiratory disease, COPD, and all types of cancer. In the study, muscle weakness was defined as grip strength <26 kg for men and <16 kg for women. Grip strength below these numbers was highly correlated with an increase in disease. Dynanometers are great to measure your grip strength.  Click here for a digital version that you can purchase for home use.

If you can’t easily get down on the floor and back up your health might be in trouble, according to a study that looked at more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. They found that if you need to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all. You should always consult with your primary care provider and/or your local physical therapist prior to attempting this test on your own if you are unsure of your abilities.

Moving well is obviously important to overall health and a longer life. I hope this COVID-19 Survival Guide has opened your eyes to your physical well being. These tests are just a snapshot of how you’re doing. If you’re having trouble with any of them, considering seeing a movement specialist – your physical therapist. Click here to schedule an appointment.

Courtesy of: Private Practice Section of the American Physical Therapy Association

COVID-19 has presented many challenges to health care. With your health as our top priority, we are following all guidelines set forth by the Centers for Disease Control and Prevention (CDC). Physical Therapy Dynamix (PT Dynamix) was founded out of a passion for providing direct access care to all patients in need. Now, you do not have to leave the safety and comfort of your home to receive outpatient physical therapy. PT Dynamix offers in home Outpatient Mobile Physical Therapy and Telehealth Physical Therapy in Renton, Bellevue, Seattle, and more. Click the button below to schedule your appointment today.

Push Up Test:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778

Gait Speed:
https://jamanetwork.com/journals/jama/fullarticle/644554

Floor Rise Test:
https://journals.sagepub.com/doi/10.1177/2047487312471759

https://www.dailymail.co.uk/health/article-2247402/Can-floor-using-hands-If-heading-early-grave.html

Grip Strength
https://www.ncbi.nlm.nih.gov/pubmed/28549705