Travel Mobility Tests: How is my Mobility for Travel?
Mobility Tests for Travel
Are you wondering if you are active enough to go on the trip you are planning? How will you know? If you’re going on a guided trip, activity level requirements are often listed in the tour’s descriptions. Do you meet those requirements? Perhaps you are going on a trip geared towards older adults. How do you compare to your peers in terms of mobility? In this post, we will look at three travel mobility tests for a quick assessment.
I have selected these three tests as they are quick to do, straight forward and have evidence supporting their ability to assess mobility of older adults. The results for each age group below are from research that tested “healthy adults” without any significant health or mobility restrictions. Where available, I have linked research that look at specific populations in terms of a diagnosis or comorbidities. For those of you who enjoy diving further into the research, I have also provided links to articles that look at the reliability, validity and specific populations these tests measure. The three selected tests that can be performed to give you an idea of how you compare to your peers are: the 6 Minute Walk Test, the 5 Time Sit to Stand Test, and the Single Leg Balance Test.
Disclaimer: These are examples only and should be performed at your own risk. I am not telling you to do these tests. If you have any uncertainty about performing them, stop and check with your physician. These should be activities you do regularly without difficulty and should not seem strenuous to you. If they do, physical therapy may benefit you!
6 Minute Walk Test
About
This first travel mobility test will help you compare your walking speed to others your age.
Materials Needed
Grab your step tracker that has a timer (phone, smart watch, etc) and the assisted device you normally use if applicable. Head to a long, straight hallway or outdoors. Ideally, walk on an even surface without needing to make turns or to stop for traffic lights.
Note: The test is designed for a 12meter (39.3ft) hallway so having to turn around in a smaller hallway will affect the accuracy of this test. This is why it is best to do with a healthcare provider so that they can create the correct setting. Your results will at least give you a general idea of your walking speed.
Instructions
Start the timer when you start walking. Stop when the timer hits 6 minutes. If using a smart watch or smart phone, see how far you have walked. You are allowed to take as many standing rest breaks as you need though the timer does not stop! If you do need a seated rest break, the test is over and your walking distance up to that point is your total distance. If you do not have a way to track how far you have walked outdoors, make note of where you were at the 6 minute mark. When you get home, you can use google maps to track the distance.
*Note: If you have a smart phone, you can look at your walking speed overtime. The “Health” app that comes installed on iPhones for example will show you your average walking speed by hour, day and over weeks and months.
Results
Learn More about this Test
Detailed Description of the 6 Minute Walk Test
Ability Lab’s description of this test and findings for specific populations such as post-stoke, Parkinson’s and osteoarthritis.
Research Articles
5 Time Sit to Stand Test
About
This test is a quick screen to look at your functional lower body strength.
Materials Needed
Grab a timer and a chair with seat height between inches 17-18 inches. It is important to use a sturdy chair that will not slide if you sit down too fast. Preferably place your chair against a wall.
Instructions
Start sitting in the chair with your back against the backrest. Stand up and sit down as quickly (but safely) as you can 5 times. You must fully stand up and fully sit down each time. You cannot use your hands to assist you. The time starts when you first initiate standing up and ends when you sit down the fifth time.
Results
The cutoff time varies slightly in different research articles. You are considered to have “average” leg strength in the 65+ age group if you can complete this in less than 12 seconds.
Learn More about this Test
Ability Lab’s description of this test and findings for specific populations such as post-stoke, Parkinson’s and osteoarthritis.
Research Articles
Bohannon, R. W. (2006). Reference Values for the Five-Repetition Sit-to-Stand Test: A Descriptive Meta-Analysis of Data from Elders. Perceptual and Motor Skills, 103(1), 215-222. https://doi.org/10.2466/pms.103.1.215-222 (You will have to pay to view the full article)
Mayhew AJ, So HY, Ma J, Beauchamp MK, Griffith LE, Kuspinar A, Lang JJ, Raina P. Normative values for grip strength, gait speed, timed up and go, single leg balance, and chair rise derived from the Canadian longitudinal study on ageing. Age Ageing. 2023 Apr 1;52(4):afad054. doi: 10.1093/ageing/afad054. Erratum in: Age Ageing. 2024 Feb 1;53(2): PMID: 37078755. (This is the Canadian Study referenced in the results above.)
Single Leg Balance Test
About
This last of the travel mobility tests has been performed in research to assess mobility and aging since the 1980s. If you are not confident with your balance, please do not attempt this test. See a physical therapist to have your balance assessed or speak with your doctor.
Materials Needed
A timer and space next to a counter or a corner of your room so that you can reach out to regain your balance as needed.
Instructions
Stand next to a counter or in a corner. Start the timer as you stand on one leg. The free leg is not allowed to touch the floor or touch the other leg. The time stops when either the free leg touches the floor or the other leg or you have to use your hands to regain your balance.
Results
Learn More about this Test
Ability Lab’s description of this test and findings for specific populations.
Research Articles
What to do with this Information
Did performing these travel mobility tests leave you with questions? Speak with your doctor if so. If you did not score as well as you thought, you may benefit from physical therapy! If you were unable to perform these test due to difficulty or fear of falling, speak with your doctor or physical therapist as there are likely steps you can take to improve your balance and mobility! I hope this has given you some insight into your mobility for your future travel!
See our Related Posts
Improving your Mobility for Travel: Who to See
Physical Therapy or Personal Training
Do You Want to Improve your Fitness for Travel?
If these tests leave you inspired to improve your fitness, get my FREE pdf guide for getting into Travel Shape!
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