PDF of exercises: [ Ссылка ]
You know your chronological age, but are you aging too fast physically? As you get older, there are the obvious signs like thinning hair, wrinkles, and maybe a little less bounce in your step, but most signs of aging occur slowly and it’s not always obvious if you’re aging gracefully or if you’re burning the candle at both ends.
There are lots of different things to consider such as blood tests, hormone tests, and bone density, but today I’d like to share with you a very simple test that serves as a proxy test for overall fitness.
It’s called the sit-to-rise test, and as the name suggests, it tests your ability to get up and down from the floor. Originally developed in Brazil in the 1990s, this test was first proposed as a predictor of longevity. As a predictor of overall longevity, most of the studies have some real problems. In terms of testing your lower body strength and mobility, and as means to reduce slip and fall injuries however, it’s a great test.
VIDEO CONTENTS
00:00 Intro
00:10 Aging Too Fast?
00:33 Sit-to-Rise Test
02:26 Take the Test
03:55 Improve Your Score
04:36 Stool Sit
06:59 Broomstick Sit
08:54 Daily Routine
DISCLAIMER: these exercises look very easy, but don’t be fooled. If you’re new to sit-stand exercises, you can get very sore, so start slowly.
WHY THIS MATTERS
Broken bones, especially broken hips, in the second half of life can have devastating consequences. These often happen while doing everyday things like going up and down stairs, tripping with something in your hand, or slipping in the bathroom.
For everyone over the age of 65, broken bones are a huge factor, but women in particular who more commonly suffer from osteoporosis are at even greater risk. A hip fracture for people over the age of 65 often results in a 20% or higher mortality rate within a year of the injury. So this is a big deal. The good news is that you can improve your lower body strength and mobility massively, but you need to take it slowly and take care of your knees and ankles as you go.
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: [ Ссылка ]
* 21-Day Happy Back Challenge: [ Ссылка ]
* Lucas' podcast: [ Ссылка ]
* Main site: [ Ссылка ]
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Sitting-Rising Test - Are You Aging Too Fast?
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