I was reading today about something called the 'Stand-Sit' test, developed by Brazilian physicians, which is positively correlated with life expectancy--as in, if you can do it correctly, you are likely to live longer than you would if you cannot correctly do the test. It requires that you be able to sit on the floor from a standing position and rise to a standing position from the floor again without assistance from your hands and without putting your full weight on either knee.
I read that and thought, Holy crap; I'm toast!
In other words, the cliche thing of, "I've fallen, and I can't get up." is less likely to happen, unless one of my hips has broken, if I start doing these exercises. I would be less likely to need to summon medical assistance after a fall if I do these exercises consistently. None of us can rely on help always being available whenever we fall, so we have to be able to see to ourselves.
Being able to do the exercise requires that you develop strength in your gluteus, abdominal, and back muscles and improve your balance. It requires regular attention to stretching so that you maintain flexibility in your hips.
This is something I need to commit to doing. I do not want to be someone who does nothing but sit in a chair watching TV or lie in bed dozing all day. I want to maintain an active lifestyle. I believe this series of four exercises is necessary to maintain that. I'm prepared to be fanatical about it, frankly. I can already tell my muscles are weak, and I do not want to be someone who cannot get out of a chair without holding on to armrests. If I continue to not exercise, that is what will happen.
I am no David Goggins, but even I can see that I need to make some changes in my physical fitness now, before it's too late.
The Stand-Sit Test that Predicts Longevity
Perfect Demonstration - This is a very well controlled descent and ascent. I'm impressed by Katy.
The four exercises are:
- Squats: Three sets of 10-15 reps, three times a week. Hold the position for one second per rep.
- Gluteus Activation Lunge: Works your abdomen, buttocks, hips, legs, and thighs. Note--The back knee does not touch the ground during this exercise.
- Push-Ups: Increases trunk strength. As trunk strength increases, so does overall stability, which you need when rising from the ground.
- Contralateral Limb Raises: Three sets of 10-15 reps, three times a week. One rep consists of lifting L arm/R leg and R arm/L leg once. Hold position for five seconds, for each pair of limbs.
My personal opinion is that I should do just the squats, push-ups and contralateral limb raises for at least two weeks to one month before attempting the gluteus activation lunges. Then spend a month practicing all four exercises before attempting the stand-sit. So if I start this on July 1, I can practice the stand-sit beginning in September.
Other Useful Exercises
- Hip Hinge - Useful for training you how to do the squat correctly by training you to keep your back straight as you squat. For me, the secret to keeping your back straight is to suck in your stomach, which straightens your posture, but the broom handle helps, too.