The sit-up exercise is the easiest way to enhance movement

MMost of the simple exercises have different variations that make it more challenging and help you milk it for all it’s worth. (looking for Upgrade your squat? Go for a calf raise at the top of each one. Are you trying to increase the strength of wood planks? Choose Delivery “Bear” With knees bent.) But when it comes to enhancing the movement, you don’t actually have to exercise to follow the same principle. Alternatively, you can do a movement you already do all day, such as getting up from a chair, and turn it into a mobility challenge by making a single swap: Do it without the help of your hands or arms The so-called sit-to-stand exercise.

Widely considered an essential component of navigation, Going from sitting to standing is something people who walk do, on average, 45 times a day. For those who are able to perform the exercise, it is also a key factor in maintaining your independence as you age. After all, the same movement is important for things like using the toilet or getting out of bed in the morning.

With this in mind, there is value In the elderly (who do not have disabilities that prevent them from doing so) exercise regularly Stand-up exercise – getting up from a chair without using their hands or arms for support – as part of a mobility exercise regimen. But no matter your age, it is good to practice whenever The internist says, you need to stand up from a sitting position Michael Roizen, MDauthor Reboot the great era. This is true even if doing this movement doesn’t quite seem like an exercise or a challenge to you, or you don’t have issues with standing hands-free on command.

“Getting out of a chair without using your hands involves a complex set of nerve and muscle movements and requires coordination and balance.” —Michael Roizen, MD, internist

“Getting out of a chair without using your hands involves a complex set of nerve and muscle movements that require strength from the muscles in your legs, pelvis, abdomen, and back, and require coordination and balance,” Dr. Roizen says. Crucially, the last part is often overlooked when it comes to how supportive this simple exercise is Mobility, and therefore longevity. Even if you don’t quite feel the burn in your heart, legs, or back while standing from a chair without your hands, you’re still activating the sensory stimulus system required for coordination.

In fact, a A study of nearly 700 elderly people who live in the community She found that performance in the sit-up exercise depends not only on leg strength, but also on things like balance, reaction time, and psychological state. This means that standing up regularly from a chair without using your hands is likely to be more beneficial to your body and mobility than shooting briefly on your quads.

How to upgrade the benefits of a sit-to-stand test

While any version of getting up from sitting without using your arms supports the movement—and you can do this from any chair or sofa you happen to sit on all day—there are certainly some versions of sitting up standing that are more challenging and energizing than others.

a Literature review of studies on the sit-stand test She found that among other positioning factors, the height of the chair a person is sitting in plays an important role in the amount of momentum they need to achieve to get up successfully. Lower chair heights have been found to require more momentum to be generated (something you’ll be all too familiar with if you’ve dived into a low sofa and then struggled to get back up).

So, doing the sit-up exercise to stand up from a low chair, or even from sitting on the floor (which is technically called”sitting test”) will give you more bang for your buck. Research has even considered being able to stand all the way without using your arms longevity scale By itself due to the unique combination of muscle strength, coordination, flexibility, and balance it takes to do so. (It is no coincidence that many The world’s longest-lived people regularly sit on the floor.)

Having said that, it probably isn’t realistic for you to sit on the floor and get up from there All the time-And according to Dr. Roizen, you definitely don’t have to do this in order to reap the mobility-enhancing benefits of the sit-up exercise. Even just making a conscious swap from using your hands every time you stand up from a chair or sofa to doing it hands-free is a worthwhile step for your mobility and longevity, he says.

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