Find out how to age better, thanks to a simple step you can take every day

If we told you that all you had to do to age better was to sit on the ground and get up every day, would you believe us? But that’s what a 2014 study suggests, linking the ability to get up off the floor to greater longevity in people over 50. I’m learning 3 ways to sit and stand up properly to adopt this new healthy action now!

Knowing how to sit down and stand up is a sign of my health

Sitting on the floor and getting up daily:

• I improve my balance and coordination to reduce the risk of fractures and injuries
• I stay mobile by regularly exercising my wrists, ankles, hips and knees, as well as the muscle groups in all these areas
• I strengthen my core and legs when I sit down and stand up
• In general, doing this regularly improves my daily posture: I align my spine, I am more flexible and so on

3 techniques for sitting down and standing up according to my physical condition

To do this safely, I can use several techniques of increasing difficulty, depending on my physical condition.

Sitting down and standing up with the help of my hands

This exercise is accessible to all. It does not strain the back and prevents any risk of falling:

• I stand with one leg forward then put one knee on the ground
• I put my hands flat in front of me and get down on all fours
• I slowly raise my torso so that I am on my knees
• I sit on my heels
• I can sit cross-legged then place my hands behind me to put my buttocks on the ground and bring my legs forward
• To get up, I sit on my heels again
• I get down on all fours with my hands flat in front of me
• I lift one leg and arm to the same side, place my foot flat on the floor and my hand on my thigh. The other hand is still on the ground and helps me to keep myself stable
• I straighten my torso, leaning on the hand on my thigh, I now have one foot on the ground with my hand on my thigh, the other knee on the ground, my back straight and my other hand along my body
• I place the toes of my foot behind me backwards to prepare to push
• I push on my thigh and my feet to get up

Sit and stand using a lunge as a transition

Here is a simple way to sit and stand up without hands, which can be used at any age, by alternating the two sides as a support leg to use the whole body. It is very similar to the previous one, but this time, the movement is done without the help of the hands, which improves balance and mobilises the trunk better:

• I place one leg forward with a flat foot
• I lift my heel behind me and put my knee on the ground as if I were doing a front lunge
• I bring the other leg back to the ground with my knee
• I place both feet straight on the ground then sit on my heels.
• To get up, I lift my buttocks off the floor to kneel
• I put my toes back on the ground
• I step forward with one foot and place it on the ground
• I push on my legs and buttocks to return to a standing position, using my arms stretched out to the sides to maintain my balance.

Sitting without the hands while doing a squat

A bit more challenging, this way of sitting requires more balance. I do it on a yoga mat and in a safe environment only if I have mastered the other two ways of sitting and standing:

• Standing with my feet flat and parallel to each other, I stretch my arms forward to maintain my stability, then I perform a squat
• Once in a squat position, I slowly move my body forward until I put my knees on the ground
• I place my feet straight out, then sit back on my heels
• To get up, I kneel down and lift my buttocks
• I push my toes down to the ground ready to propel myself forward
• I put my buttocks on my heels again
• I lift my knees off the ground and tip backwards to find myself squatting

Finally, I stand up with my hands on my chest to keep my balance

I get the benefits of sitting

I take advantage of this healthy habit to do myself some good: once seated, I do a yoga or meditation session, a breathing exercise, read, listen to a podcast or do another activity. To maintain the sitting position on the floor without hurting myself, I adopt a few good habits: 

• I keep my back straight, slightly squeezing my shoulder blades together to keep my spinal discs aligned
• I align my pelvis and spine by putting a thick blanket on the floor to protect my tailbone
• I regularly change my leg position: cross-legged, sitting on my heels and so on

I’m ready to stay fit for a long time with one simple move, just sitting and standing. To make sure I master the basic postures and go further on my health journey, I can find tips from iFIT coaches on how to do squats and lunges properly, as well as discovering other gentle, non-impact bodyweight moves.

Fore more information and tips around taking care of your body and back – Visit our other articles