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Don’t Stay Seated as You Age

The adage, “If you don’t use it, you lose it,” certainly applies to our ability to get off the floor to a standing position. Playing on the floor and jumping from the floor to standing is second nature when we’re young. But the time most of us spend on the floor diminishes as we age. If we stop moving in this way, our floor-to-standing mobility decreases.  

3 Benefits of Maintaining Floor-to-Standing Mobility

1) Longevity increases when you maintain floor-to-standing mobility. 

One indicator of longevity is how well you can go from sitting to standing without support.  

In one study conducted in Brazil in the 1990s, men and women ages 51 to 80 years old were told, “Without worrying about the speed of your movement, try to sit and then rise from the floor, using the minimum support that you believe is needed.” 

A perfect score on this musculoskeletal fitness test is 10 points: 5 for going to a sitting position and then 5 for moving back up to standing. Points are lost if hands, knees, or elbows are used to balance or assist your movement. 

The researchers followed the original study participants until their deaths and found that the ability to score well on this rise-to-sit test led to higher longevity. Those who needed two hands to get up or down on the test were nearly seven times more likely to die within six years. 

Here is an example of the sit-to-rise test: https://www.youtube.com/watch?v=IzYftUVNDbw

2) Better musculoskeletal fitness prevents falls. 

Falls are the leading cause of injury or injury-related deaths for those 65 and older. Once injured or hospitalized, health can deteriorate quickly, risking independent living. You can reduce your risk of falling by getting better at going from the floor to standing without assistance. Practice getting up off the ground with this short video https://zhealtheducation.com/blog/getting-up-after-a-fall-a-life-saving-skill-test/

3) Sitting and rising from the floor uses a larger range of motion. 

Maintaining or improving your range of motion is important to increasing flexibility, improving joint function and circulation, reducing pain, inflammation, or numbness, and more. When you train in multiple planes of motion, your body is better prepared to respond when you lose balance or go about everyday activities. Functional fitness moves your body in ways that help you with daily activities and improve flexibility and mobility.

Exercises to improve sit-to-rise ability

The good news is that if you didn’t get the score you wanted for the sit-to-rise test, it can be improved. Many people, no matter what their ages, find this test challenging. Take it slow and practice a little bit every day. 

Sit on the floor more often: Start by increasing the time you sit on the floor. This naturally increases the mobility of the muscles and joints you need to exercise to improve on the sit-to-rise test. 

Sit down on a chair without support: Sit and rise from a chair without using your hands if possible. This improves your core strength. Once you can do that easily, do the same movement but sit on a stair. 

Use a stool for support: Do the sit-to-rise test and once you feel a bit wobbly, put your fingertips or hands on the stool for support. Use your hands only as much as you need to. Repeat 5 times with your right foot in front. Switch feet and complete another 5 times. 

Use a broomstick: Once you can complete the sit-and-rise test without much support from the stool, you can use a broomstick. Cup your hands around the broomstick and use it like a cane, only using it as needed to stabilize yourself while doing the sit-and-rise test. Do 5 sets on your right leg and 5 sets on your left. 

Regain your strength and balance 

As you age, it’s important to continue exercising for function. Our team incorporates resistance training, functional training, and movements that challenge your balance to keep you moving and feeling well. Call or text us at 303-472-6743 to schedule your next functional fitness or Pilates session.