Transcript
00:00:00So they call it the old man test. It is difficult. You can be very, very strong and do incredibly
00:00:04poorly on this test. People are probably laughing at this. Go try it. Many people will find this
00:00:08difficult. Doing this every day is a little mini workout for those muscles. I think we tend to get
00:00:14so lazy as we get older and complacent. You can't be seeking easy. If you seek easy, you're going to
00:00:20get old a lot faster. This is a very cool test and I force myself to do it now. Folks, trust me,
00:00:26you want to do this every single day. You have a post that really humbled me and people are going to
00:00:36laugh. They're going to be like, I can't believe you can't do that. Well, now I can do it. I'll
00:00:40explain what it is in a moment, but a longevity test that includes test of balance, strength,
00:00:47and inner fortitude. And that's the put your shoes and socks on, standing on one foot, obviously one
00:00:55foot, then the other, not sitting down, but doing that in the morning, every day. And I'll tell you,
00:01:01if you're training hard, that lower back's going to ache a little bit when you first, you know,
00:01:06first thing in the morning, this is a very cool test. And I forced myself to do it now. And I have
00:01:11to say a lot of mornings, I'm like, I just want to sit down and put my shoes on, you know,
00:01:14and I got this puppy now and he's grabbing my shoelaces, which makes it even more dynamic.
00:01:18But in all seriousness, it's, it's a very interesting, very simple test. If you could
00:01:23just explain what it is, folks, trust me, you want to do this every single day.
00:01:28So they call it the old man test. It's a gender neutral though. It could be a woman test. Everybody
00:01:32is fair game. The goal here is to simply put your sock and your shoe on the floor on both sides,
00:01:39lay them down in front of you, untie your shoes, make them sure they're, they're loose enough that
00:01:44you could get them on your foot, stand on one foot to begin the test, lean over, pick up that shoe or
00:01:50pick up that sock, put the sock on, pick up that shoe, put it on, tie it, and then put the foot down
00:01:57only after you've tied the shoe can you put it down and then go and do the other side. And it is
00:02:02difficult. It is very, very difficult. It happens to be one of the tests that I do a little bit better
00:02:07than other tests. But we were joking before I told you that I about twice a year, I still get back
00:02:13pain every now and then. And mine came from leaning over to put my sock on the other day and my whole
00:02:17back felt like it was going to blow up on me like that. So there's a lot going on inside the body when
00:02:24you're doing this, right? Why would my back all of a sudden seize up on me when I'm going to put on my
00:02:28sock? Because you don't realize the responsibility that those lumbar paraspinal muscles have in trying
00:02:34to control even just leaning forward. And they're trying to make sure that you're doing it at a pace
00:02:39that's safe for your spine. So doing this every day is a little mini workout for those muscles. And
00:02:46again, I think we tend to get so lazy as we get older and complacent. And so that once you start
00:02:54sitting down, you're just going to sit down when you put on your socks and shoes. What's the need
00:02:59to get up and do this every day if I'm comfortable putting it my, you know, doing this sitting down or
00:03:04wow, this was easier because I sat down today. You can't be seeking easy. If you seek easy, you're
00:03:10going to get old a lot faster. So this test is testing your balance. It is testing against some
00:03:16of the mini dynamic control from those muscles in the low back. It's testing your ankle mobility in a
00:03:24way because you're going to get a lot of this going on, the perturbation through your ankles and your
00:03:27knees. And it's testing your hip strength because again, once you go on one leg, you're now talking
00:03:32about pelvic control the same way we did before. So you have to have good strength there, but it's not
00:03:38uncommon for people to not be able to pass this test. But with practice, like anything else,
00:03:44you're training these muscles to get stronger and you're training these, you're balancing your,
00:03:48these are all skills that can be learned and improved. They're all trainable. I actually put a
00:03:52video out not long ago about different measures of, of longevity. And one of them was that test.
00:04:01Another one was pull-ups. Another one was the number of push-ups you could do. We could talk about
00:04:05these after, but the number one was like going back to your glute media strength. And can you lay
00:04:10in a side lying plank position with the top leg up about 45 degrees? You can keep it stacked. It's a
00:04:18lot easier to stay in a plank position. You raise that leg off of the other. Now it's all relying on
00:04:24that lateral pillar strength of the underside hip, the one closest to the floor. So one arm down,
00:04:29on the, on the, on the elbow. Okay. Heels stacked at first. Yeah. At first. Okay. On your side. So side
00:04:35plank, not just lying on your side. No, side plank. It's not the, the, the picnic date stance. It's
00:04:41lying on your, so side plank, and then you're going to raise the top leg up to make a 45 degrees
00:04:48and see if you can hold that even for just 30 seconds. And it's difficult. You'll feel a lot
00:04:54shaking. You'll feel a lot of, of, uh, sagging of that bottom hip because you're, you're asking your
00:05:01glute medius on that underside leg to hold you up into that position. So the beauty about that series
00:05:08of tests though, is that they're all trainable. So if it's trainable, it's fixable. You can improve
00:05:14as you have, right? You've, you're now much better at the test.
00:05:17The old man test. Yeah. Oh yeah. The old man test. Yeah, definitely. Um, there are mornings when I
00:05:22want to cross one leg over the other, kind of go into like, what do they call it? That like
00:05:25kind of pseudo crow pose they talk about in yoga to just like rest the ankle and then it's like,
00:05:29uh, and sometimes people are probably laughing at this. Go try it. Yeah. Some people might do it
00:05:36just right away. It's very easy. Many people will find this difficult, like to the point where you're
00:05:40like, I don't think I can do this, but you can quickly get good at it. Yeah. Strength is not even,
00:05:45uh, uh, like a determining factor or predictor here either. You can be very, very strong and do
00:05:50incredibly poorly on this test because you're not strong in these areas or you could just have
00:05:55bad vestibular balance, right? You could, it could be that alone. Once you start to lean forward or look
00:06:01down, you don't have good control, but it is testing a variety of things. And if it, if you do poorly
00:06:07on it, you can look a little deeper, investigate a little deeper through additional
00:06:10test to try to find out exactly where your weakness is, but it, but it's a good broad spectrum test to
00:06:16see how, how good your, your functional balance is.
00:06:40Oh
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