STOP Premature Aging! The Senior Mobility
Project
A Guide To Senior Fitness Testing
Introduction: Is Aging Inevitable?
Let’s face it: whether we like it or not, we’re all going to get older. And with aging, comes a
series of expected and unexpected physical changes. As we move from childhood to adulthood,
we get faster, taller and stronger. Such changes are often celebrated and welcomed. However, as
we move further along the aging spectrum, “growing old” is not something we wholeheartedly
embrace. Besides the gray hair and wrinkles, our bodies go through a new series of changes
internally and externally that impacts us physically, psychologically and socially. We lose
agility, energy, and in many cases, mobility, which can lead to a loss of independence. Given our
basic understanding of what it means to grow older, it would seem as if aging and the breakdown
of our bodies is a natural process that happens to everyone.
But what exactly is the normal aging process? Is growing old -- and the loss of mobility
associated with it -- really inevitable or can it be prevented?
With years of practical and dedicated experience working with seniors, GO
Physical Therapy and Wellness understands the many factors that contribute
to premature aging and the loss of mobility; and how these cycles can be
prevented or even reversed for most seniors.
As part of our on-going commitment to our patients, their families, and seniors everywhere, we
have created this eBook. After reading this eBook you should have a clearer understanding of the
aging process, understand how testing your fitness levels routinely is critical to see if you are
aging prematurely, and how you can use those testing measures to develop a rock solid exercise
plan to help minimize or reverse the effects of premature aging.
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Understanding the Normal Aging Process
At the very basic level, aging is simply the impact of time on our bodies. During the course of
the normal aging process, several things are happening internally and externally. These changes
are gradual and are impacted by a number of factors that we will discuss later on. First however,
it’s important to understand the obvious and not-so-obvious signs of aging. The most notorious
indicators of aging are:
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Wrinkles: The skin loses elasticity
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Gray Hair: Hair pigment production declines
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Decrease in Height: Postural changes occur as the joints and spinal discs compress
The body systems that are also affected include:
Brain and nervous system. Beyond age 30, the brain's weight, the size of its nerve network, and
its blood flow begins to decrease. This is why as we get older, we may begin to experience
forgetfulness or occasionally have problems recalling information. These slight memory changes
are normal in older adults.

Heart and blood circulation. The heart begins to work a bit harder and circulate blood
at a slower pace. The heart muscle also becomes larger, leading to a lack of energy and
decreased endurance. The lungs may also grow weaker and supply less oxygen to the
body.

Kidneys. The size and function of kidneys decrease, causing a decline in the rate at
which waste is eliminated. As a result, urinary incontinence may occur.
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
Sexual function. In their 50s, sexual response in both men and women slows. Women
experience a number of changes because of menopause while men produce less sperm.

Hearing. Over time, hearing also changes as high-frequency sounds become harder to
hear.
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Vision. The lenses in people’s eyes become less flexible, resulting in the need for reading
glasses. Night vision also begins to decline.
So, what causes all of these changes?
There are three primary factors:
Cellular Aging: Throughout our entire lives, our cells are constantly replicating. Each time a
cell replicates, it is aging. A cell can replicate around 50 times before the genetic material of a
cell is no longer able to be copied accurately. As these genetic differences occur, the cells may
lose their ability to function normally.
Hormonal Aging: Hormones are a critical factor in aging from childhood to adolescence to
adulthood. Later in life, certain hormonal levels shift. Some, such as estrogen in women and
testosterone in men, decrease, while others like follicle-stimulating and adrenalin hormones
increase.
Metabolic Aging: The metabolism slows down, which makes it harder to maintain or lose
weight.
The changes mentioned above are all a part of the normal aging process.
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It is important to know that the normal aging process should be gradual.
Tools such as the Senior Fitness Test help you determine if you are aging
normally compared to your peers.
Defining and Recognizing the Signs Accelerated Aging
With accelerated aging, also called premature aging, many of the changes that take place within
our bodies happen earlier in life compared to individuals in the same age range. In fact,
oftentimes, the body has deteriorated significantly beyond its actual years, which typically leads
to disability, immobility and the loss of independence much earlier in life. This is often what
leads to the need for care giving.
While premature aging can begin at any point in life, the signs become more pronounced after
age 40. Our body sends us many messages that it is not operating properly. The most common
signs are pain and dysfunctions, such as acute or chronic inflammation, joint instability,
insufficient blood supply or pressure in a diseased organ or surrounding tissues.
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How fit are you?
The Impact of Accelerated Aging
According to a 2012 National Institutes of Health report, “Not being able to manage the activities
of daily living is one of the most common reasons people enter nursing homes. And physical
frailty is often what keeps people from these activities and robs them of their independence.i”
Accelerated aging can also have a significant financial impact, costing the US nearly $54 billion
a year to care for older adults who have lost their independence.
Premature aging can also put an emotion strain on both the patient and caregiver. According a
2011 Gallup poll, “Adult caregivers of all ages are much more likely to report negative
emotional health than are those who don't have the same responsibilities.
In a nutshell, accelerated aging brings unwelcomed changes for all of those involved. But
recognizing the signs early can make a huge difference.
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Accelerated aging frequently leads to disability and can drastically decrease
both the quality and quantity of life. Use the Senior Fitness test to determine
if you have been aging prematurely.
Can Accelerated Aging Really Be Stopped? What About Reversed? How?
Despite the dismal prognosis of those experiencing premature aging, the good news is that it can
be prevented, stopped and even reversed! To understand how to prevent premature aging and
reverse the path to disability, let’s begin by revisiting the root cause of this condition. As
mentioned earlier, while disease is the primary factor that leads to disability among seniors,
medical research over the past decade has proven that there is another cause. Often overlooked, a
person’s lifestyle is a major factor. Study after study has shown that an inactive lifestyle and
poor physical fitness are precursors to premature aging.
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In our society, physical fitness is typically of greater importance to young adults and children.
But, it actually should be of most importance to aging adults. According to the Centers for
Disease Control and Prevention, seniors benefit more from exercise because they are at a higher
risk for chronic health problems that can be prevented by simply becoming more activeii.
Those benefits include:
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A healthier heart
Stronger bones
Improved appearance
Improved flexibility and strength
Increased energy
Improved mood (including stress reduction)
Better sleep
Improved learning
Regular exercise has been found to prevent the onset of chronic conditions for seniors regardless
of their current fitness level. Other benefitsiii of exercise include:



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Increased balance
Increased life expectancy
Increased mental capacity (including memory)
Improved healing 
Senior Fitness Testing, it is first step to preventing, stopping and reversing
accelerated aging.
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More About Senior Fitness Testing
While there are many tests used by medical professionals to determine a person’s physical
functionality, Senior Fitness Testing is specifically designed for older adults. Senior Fitness
Testing (SFT) determines a senior’s level of fitness based on his or her age. It uses data collected
from thousands of seniors, and compares your score to people in your age group. Each test has a
specific focus and can help you determine exactly where your weaknesses are and what exercises
you need to focus on to maintain and improve function and reverse premature aging. The SFT
tests for upper extremity strength, lower extremity strength, endurance, upper body flexibility,
lower body flexibility, and balance. It has become the standardized way to identify the senior
populations most at risk for developing immobility.
Several components of Senior Fitness tests help to identify physical weaknesses BEFORE the
onset of partial or complete disability. Even if chronic conditions or diseases are not present,
testing helps to assess the physical fitness level of seniors across a wide variety of groups. SFT is
becoming widely used by more caregivers and physical therapists because it is:
 Comprehensive – SFT measures all physiological factors related to independent
functional mobility.

 Continuous and Scalable – From borderline frail to highly fit, the SFT has a scoring
scale that’s easily adaptable to all age and ability levels. Exercises are modified based on
the senior’s age and health condition.
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 Adaptable – Because there is minimal equipment required for SFT, it is ideal for use in
non-clinical environments such as homes and senior community centers. 
 Measurable – SFT has readily available baseline fitness standard which makes it easy to
assess a senior’s physical fitness level in comparison to the national population of adults
in the same age and ability group. First introduced in 1999, data has been collected
nationwide to set standards to determine average fitness levels among seniors. This
makes it possible to compare their performance levels with others of the same sex and
age range. 
What Exactly Does Senior Fitness Testing Measure and Why Is It Important?
Senior Fitness Testing measures overall functional ability, which is determined by the following
physiological traits:
Muscular Strength – On average, people lose 15 to 20 percent of muscle after the age of 50, so
building and maintaining muscle strength is especially important for seniors. For example, you
need lower body strength to climb stairs, while upper body strength is important for carrying
groceries. Furthermore, muscle strength is critical for reducing falls and fall-related injuries.
Aerobic Endurance – Strong endurance is required for walking long distances, sightseeing
while on vacation and even shopping. Aerobic endurance is primarily measured by our oxygen
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capacity, which helps to sustain muscle use. Generally, beyond the age of 30, oxygen capacity
decreases 5 to 15 percent per decade.
Flexibility – Defined as the range of motion, flexibility is needed for actions such as bending,
reaching and climbing stairs. Maintaining flexibility in the hip joints and hamstrings is especially
important for decreasing postural abnormalities, which tend to increase the risk for falls.
Agility and Balance – Agility is the ability of the body to move in different directions quickly
while balance is the ability to maintain stability while in motion. Both are critical for activities
such as getting up quickly to answer the phone or going to the bathroom. Agility and balance are
also important in preventing falls and ensuring safe participation in recreation games and sports.
Body Mass Index – Body Mass Index (BMI) is the ratio of lean muscle to fat also. Numerous
studies show that individuals with excessive body weight combined with low muscle mass are
more at risk for diseases that lead to limited ability and full disability.
The Senior Fitness Test measures your upper body strength, lower body
strength, flexibility, endurance, and balance and compares your score to
thousands of seniors your age. Knowing this information provides the
building blocks to a healthy, well guided exercise program!
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All of the above characteristics combined determine the level of overall physical fitness for
seniors. They also determine a senior’s present and future ability to complete everyday life
activities as indicated by the following graph:
What Kind Of Tests Are Involved? Is Everyone Really Able To Perform All of
Them?
The idea of a comprehensive fitness test can be intimidating – especially for first-time caregivers
or frail seniors who are already experiencing limited mobility. A patient or caregiver can easily
administer the test with guidance from a physical therapist or other health professional.
Furthermore, the SFT is scalable for any age group or physical level, and the results are
evaluated in comparison to other seniors in the same age range. These factors enhance the test’s
accuracy as a reliable baseline for developing a fitness plan to prevent, stop and reverse
premature aging. No special equipment is necessary and the entire test is typically administered
in 40 minutes or less.
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Gofitnesstest.com provides you with custom charts and graphs that show you
EXACTLY how you compare to people your age. Charts can be
automatically faxed to your doctor, loved one or healthcare professional to
keep them aware of your progress!
To give you an idea of the SFT’s simplicity, on the next page are examples of the measurements
of the SFT. These tests are designed to quickly identify the mobility baseline which determines a
senior’s functional ability and ultimately determines how well he or she will be able to complete
basic daily living tasks.
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Senior Fitness Tests
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The Next Step of SFT: Measuring, Monitoring and Planning with
GoFitnessTest.com
Once the initial SFT is administered, the road to restoring or maintaining physical mobility can
begin. Devising a senior fitness plan based on the results of the SFT is the most effective way to
ensure long-term physical performance and improve chronic conditions.
Collaborating with a team of physical therapists, doctors and other health professionals is
essential. GoFitnessTest.com offers a comprehensive resource to easily access your test scores
and implement a custom ongoing senior fitness plan. Along with a variety of online tools and
resources, we ensure that exercises specifically based on the results of the SFT can be completed
in a safe, easy and effective manner.
Seniors and caregivers are provided with the support and professional supervision needed to
address health issues related to poor flexibility, underdeveloped muscular strength and other
physical conditions that cause limited mobility.
Gofitnesstest.com provides you will all the necessary exercises to keep
improving your score month after month. Exercises are chosen specifically
for YOU based on YOUR test scores.
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Many senior fitness programs based on SFT evaluation can yield fantastic results. Seniors who
increase their activity levels based on a custom fitness plan can expect to experience
improvement in their physical capacity. Other benefits can include:

Increased mobility
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Fewer injuries due to falls
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Improved memory
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Increased vitality and overall well being
www.GoFitnessTest.com offers these results with a convenience, simplicity and greater costsavings than other Senior Fitness Testing and plan development. We offer you all the support
and guidance needed to incorporate senior fitness testing and monitoring into an existing care
giving
or
physical
therapy
regimen.
From
the
convenience
of
your
computer,
www.GoFitnessTest.com also allows you to automatically send senior fitness testing results
directly to your doctor or physical therapists so they can also monitor a patient’s health for any
sudden changes.
A complete Fitness Test is available at
www.GoFitnessTest.com
Sources Used
------------------------i
Long Term Care Survey, National Institute on Aging sponsored by National Institute for Health, 2012
“Exercise: 7 Benefits of Regular Physical Activity” The Mayo Clinic. July 23, 2011. www.mayoclinic.com/health/exercise
iii “The Surprising Benefits of Exercise for seniors” by Janet Crozier. Today’s Caregiver www.caregiver.com
ii
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About the Author
Michael Zagare’s journey to becoming a physical therapist began at the age of 16, when
his father developed a very painful condition known as frozen shoulder. He witnessed
firsthand the emotional and psychological toll of this condition upon his father, when for
months, he could no longer do simple everyday tasks without experiencing significant
pain; and barely able to move his arms, his father was unable to participate in the sports
that he so dearly loved.
Michael started going with his father to all of his physical therapy sessions. As he saw
how the therapist helped his father to regain a full, pain-free, and active lifestyle, Michael
knew he had found his professional calling…that he wanted to help people to restore their
lives through physical therapy.
Receiving his Masters of Physical Therapy degree from the University of Connecticut in
2006; Michael worked tirelessly to expand his knowledge base and practical skills, taking
several advanced courses in techniques such as strain counter strain, primal reflex release,
and myofascial release.
In 2008, he founded Distinct Home Physical Therapy, which has recently transitioned
into GO Physical Therapy and Wellness; a company committed to helping the senior
population to enjoy longer, more productive and active lives.
The innovative and customizable programs of GO Physical Therapy have received wide
acclaim for their sensitive and compassionate approach that brings physical therapy into
the homes of patients in Long Island, Queens, Brooklyn, Bronx NY, and several other
areas. GO Physical Therapy has recently become the official onsite provider of Physical
Therapy services for the Long Island Alzheimer’s Foundation.
Mike’s keen interest in the areas of geriatrics and orthopedics have inspired him to author
several articles and eBooks to give seniors and their families the information they need to
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make informed choices and to lead happier, pain-free and active lives. His latest eBook
title is Maintaining Mobility: Preventing & Reversing Premature aging in Seniors.
If you were to ask him, Mike would tell you that he absolutely loves the one-on-one
nature of in- home physical therapy for seniors, because it affords him the opportunity to
connect with each of his patients on a deeper level in a setting that is most comfortable
for them. Monday mornings are exciting to him because he truly loves what he does. For
him, words can’t possibly describe what he feels inside when a patient or one of their
children tells him that he’s helping them or their parent live life to the fullest again.
When Mike is not treating patients or working on the growth of his company, you might
be able to find him down by the pond in Roslyn relaxing, or by the shores of Long
Island’s Lido Beach catching some rays. He also enjoys a good BBQ, watching a good
snowstorm or thunderstorm and going to rock concerts!
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