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From Module 2, Self-assessment and goals

My body checks

Three simple checks of your legs, flexibility and balance. Do them now, then again after 3, 6 and 12 months.

Time: About 15 minutes, with the warm-up

Your answers are saved on this device only. The site does not send them or keep them.

These three checks show your starting point. Do them again later and compare with your own start. There is no score to reach.

Before you start

  • Do the warm-up first. It takes about 5 minutes.
  • Wait until you feel well, and at least a week after a fever or flu.
  • If you can, do them when someone else is at home. Keep your phone near you.
  • Read who should talk to a health professional first.
  • Stop at once if something hurts, or if you feel dizzy or sick, your chest hurts or your heart races. Sit down and rest.
  • If chest pain, a racing heart or dizziness does not go away quickly, get urgent help now. In Norway, call 113 for an ambulance, or 112 for the police. In Poland, call 112 or 999. In Türkiye, call 112.
  • Read how to stay safe.

The steps here are a little different from the exercise cards. For the checks, follow these steps.

Legs: sit to stand in 30 seconds

You need a chair without wheels or arms, placed against a wall. You also need a timer, such as the one on your phone.

How to do itSit to stand
  1. 1.Sit in the middle of the chair with your feet flat on the floor.
  2. 2.Practise standing up once, slowly.
  3. 3.Start the timer. Then cross your arms and put your hands on your shoulders.
  4. 4.Stand up all the way, then sit down all the way.
  5. 5.Keep going at a steady pace for 30 seconds. Count each time you stand up. Keep breathing.
  6. 6.If you need your hands to stand up, use them.
times
Did you use your hands?

Flexibility: reach to your toes

You need a chair without wheels, placed against a wall. Never stretch into pain. If you have had hip or back surgery, ask your doctor first.

How to do itBack of thigh stretch
  1. 1.Sit on the front edge of the chair. Keep one foot flat on the floor.
  2. 2.Stretch your other leg out straight, with the heel on the floor and the toes up.
  3. 3.Put one hand on top of the other. Lean forward slowly from your hips.
  4. 4.Slide your hands down your leg until you feel a stretch. Hold for 2 seconds. Do not bounce.
  5. 5.See where your fingertips are. Then do the same with the other leg.
With your right leg straight, how far did you reach?
With your left leg straight, how far did you reach?

Balance: stand on one leg

Stand facing a wall, close enough to touch it. Use a timer, or count slowly.

How to do itOne-leg stand
  1. 1.Touch the wall with your fingertips.
  2. 2.Lift one foot a little off the floor.
  3. 3.When you feel steady, lift your fingers just off the wall. Keep them close to it.
  4. 4.Start counting when your fingers leave the wall. Stop counting when you touch the wall or put your foot down. Stop at 30.
  5. 5.Now do the same on your other leg.
seconds
seconds

Do the same checks after 3, 6 and 12 months.

Compare only with your own start. Small changes count.

Sources