The Sit and Stand Test: A Predictor of Longevity and How to Safely Improve Your Results – 2016

by Veronique Rioux | Jun 27, 2016 | Fitness

What is the Sit and Stand Test?

As we grow older, our ability to move and perform physical activities declines. However, we can regain confidence and improve longevity through simple exercises that help us stay connected to the ground. One such test is the Sit and Stand Test, developed by Brazilian researchers and published in the European Journal of Preventive Cardiology. This test predicts longevity based on how well you can get up from the floor.

Why is the Sit and Stand Test Important?

The Connection Between Mobility and Longevity

Sitting and standing from the floor require flexibility, balance, motor coordination, and muscle strength. These movements are essential for maintaining independence, as they reflect our ability to perform everyday activities, such as:

Getting out of a chair
Bending over to pick up an item
Moving safely without assistance

As we age, the risk of falls increases, making mobility even more crucial for preventing injuries and maintaining overall well-being.

How the Sit and Stand Test Predicts Longevity

Understanding the Scoring System

The Sit and Stand Test is scored out of 10 points:

You start with 10 points.
Points are deducted for using additional support (such as hands, knees, or arms) to sit down or stand up.
A higher score (8-10) suggests greater mobility and a longer lifespan, while a lower score (below 6) is associated with an increased risk of mortality over the next few years.

This test is a simple yet powerful way to assess overall health and mobility. If you score low, don’t worry—you can improve your results through targeted exercises.

How to Get Up Safely from the Ground

Step-by-Step Guide to Standing Up Without Assistance

If getting up from the ground feels challenging, follow these steps to do it safely:

Roll onto your side to reduce strain on your back.
Use your hands and knees to push yourself into a kneeling position.
Place one foot firmly on the ground, keeping your other knee down.
Press through your legs while engaging your core to stand up.
Avoid using your hands if possible to increase strength and coordination.

Practicing this regularly can increase confidence, improve muscle memory, and enhance overall stability.

Exercises to Improve Your Sit and Stand Test Score

Strengthening the Lower Body and Core

Regular exercise can help strengthen the lower body, improve flexibility, and boost coordination and balance. Some of the best exercises to enhance your Sit and Stand Test results include:

1. Squats (Sit to Stand)

Improves leg strength and stability
Enhances balance and coordination
How to do it: Stand with feet shoulder-width apart, lower yourself as if sitting on a chair, then push back up. Check out this post: Overcoming Knee Pain During Squats: A Comprehensive Guide

2. Lunges

Strengthens the legs and core
Improves mobility and balance
How to do it: Step forward with one leg, lower your back knee towards the floor, then push up.

3. Bridges

Targets the glutes, hamstrings, and lower back
Increases core stability
How to do it: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.

4. Wall Squats

Builds endurance and strength in the legs
Improves posture and stability
How to do it: Lean against a wall, lower into a seated position, and hold for 30-60 seconds.

5. Balance Drills

Enhances coordination and reduces fall risk
Strengthens stabilizing muscles
How to do it: Practice standing on one leg for 30 seconds on each side. Check out this post to read more about it: The Importance of Balance as We Age: A Comprehensive Guide to Staying Steady and Strong

The Mental Health Benefits of Movement

Why Staying Active Improves Your Well-Being

Movement is not only essential for physical health but also plays a major role in mental well-being. Engaging in regular physical activity helps to:

Reduce stress and anxiety by releasing endorphins
Improve mood and fight depression
Enhance cognitive function by stimulating brain activity

By practicing exercises that improve mobility, you’re not only increasing longevity but also improving your overall quality of life.

Take Action: Improve Your Longevity Today – Work with a Personal Trainer in Nanaimo

If you want to improve your Sit and Stand Test score and maintain a healthy, active lifestyle, working with a personal trainer in Nanaimo can help you: ✅ Learn proper form to prevent injuries ✅ Build strength and flexibility at your own pace ✅ Receive personalized coaching based on your fitness level

At Choose2Be, we specialize in helping individuals of all ages stay strong, mobile, and independent. Contact us today to start your journey towards better health and longevity!

📞 Book a session today at Choose2be.ca

The Sit and Stand Test is a powerful tool to assess mobility, strength, and longevity. By incorporating simple exercises into your routine and prioritizing movement, you can significantly improve your independence, reduce the risk of falls, and enhance your quality of life. Don’t wait—start strengthening your body today and take control of your future health!

Chaturanga Dandasana: A Guide to Proper Alignment for Stronger and Pain-Free Practice

by Veronique Rioux | Jun 17, 2016 | Yoga

Chaturanga Dandasana, also known as Four Limbed Staff Pose, is a popular yoga pose that is commonly incorporated in Ashtanga and Vinyasa Yoga practices. It is a challenging pose that requires strength, stability, and proper alignment. However, many yogis, especially beginners, struggle with performing the pose correctly and end up injuring themselves. In this article, we will explore the benefits of Chaturanga Dandasana, its correct alignment, modifications, and how to avoid injuries.

Benefits of Chaturanga Dandasana

Chaturanga Dandasana is an excellent pose for developing upper body strength, particularly in the shoulders, triceps, and chest. It also helps to tone the core, improve wrist flexibility and stability, and increase endurance. As you hold the pose, you engage the entire body, building heat, and increasing cardiovascular endurance. Chaturanga Dandasana also teaches you how to maintain proper alignment and body awareness, which is essential for preventing injuries in other yoga poses and daily activities.

Correct Alignment

The key to performing Chaturanga Dandasana correctly is proper alignment. Let’s begin by getting into the starting position: Plank Pose. In Plank Pose, your hands should be placed directly under your shoulders, fingers spread wide, and your feet hip-width apart. Engage your core by drawing your navel towards your spine and lengthening your tailbone towards your heels. This helps to support your lower back and prevent sagging through the center.

To initiate the movement from Plank Pose, roll onto the balls of your feet and move your shoulders forward past your wrists. Keep your elbows hugged into your sides, and lower your body to a 90-degree angle or slightly above, making sure that your shoulders are not lower than your elbows. Keep your core engaged, and maintain a straight line from the top of your head to your heels.

Modifications

If you are a beginner or have weak upper body strength, it is okay to modify Chaturanga Dandasana. One modification is to perform the pose with your knees on the ground. Begin in Plank Pose, but lower your knees to the ground. Then, lower your body towards the ground, keeping your elbows hugged in towards your sides. As you become stronger, you can try performing the pose from the full plank position.

Another modification is to practice the pose against a wall. Stand facing the wall with your feet a few inches away from the wall. Place your hands on the wall at shoulder-height and lean your body towards the wall. Lower your body towards the wall, keeping your elbows hugged in towards your sides. This modification helps you to build strength and proper alignment without putting too much pressure on your wrists and shoulders.

Injury Prevention

As with any yoga pose, there is a risk of injury if Chaturanga Dandasana is not performed correctly. One common mistake is allowing your shoulders to drop below your elbows, which can put too much strain on your rotator cuff muscles and lead to shoulder injuries. To avoid this, keep your elbows hugged in towards your sides and your shoulders lifted away from your ears. Another common mistake is letting your lower back sag towards the ground, which can lead to lower back pain. Engage your core muscles throughout the pose, and keep your body in a straight line.

Chaturanga Dandasana is a challenging but essential yoga pose that helps to build upper body strength, tone the core, and improve body awareness. Proper alignment is crucial to prevent injuries, and modifications can be made to make the pose more accessible. Remember to engage your core, keep your elbows hugged in towards your sides, and maintain a straight line from your head to your heels. With practice and patience, you can master Chaturanga Dandasana and enjoy its many

How to Safely Perform Pistol Squats: A Pinnacle Bodyweight Exercise for Strength and Mobility

by Veronique Rioux | Jun 13, 2016 | Fitness

Bodyweight Exercise: How to do Pistol Squats Safely

A Guide for Beginners and Advanced Athletes

Bodyweight movements have become increasingly popular among fitness enthusiasts, and one of the most challenging and effective exercises is the pistol squat. This movement involves squatting on one leg while holding the other leg straight out in front of you. It’s a challenging exercise that requires balance, flexibility, mobility, and strength, making it a pinnacle bodyweight exercise.

In this article, we will discuss how to do pistol squats safely and effectively. We will also provide tips and variations to help you progress to a full pistol squat.

Firstly, it’s important to note that the pistol squat is not for everyone, and it might take a significant amount of time and commitment to achieve it. The movement involves lots of mobility in the ankle, knee, and hip joints, and it requires the right amount of strength, flexibility, mobility, and balance. Therefore, it’s essential to take the necessary steps to progress to a pistol squat safely.

The first step is to ensure that you can perform a full squat or low squat pain-free with your heels on the ground. This movement will help you develop the strength and mobility necessary for a pistol squat. Once you’ve achieved this, you can move on to practicing one-leg squats with a chair behind you to limit the range of motion.

Start by standing with your feet shoulder-width apart and facing away from the chair. Lift one leg off the ground and extend it in front of you parallel to the ground. Slowly lower yourself down by bending your working leg and pushing your hips back, while keeping your non-working leg extended in front of you. Use the chair to limit the range of motion, so you don’t go too low.

Once you’ve mastered the one-leg squat with the chair, you can move on to a full squat to roll on your back and use momentum to come up. This movement helps you develop the explosiveness and strength necessary for the pistol squat. Start in a full squat position and roll backward until you’re lying on your back. Then use the momentum to come back up into a standing position. Repeat this movement until you can perform it comfortably.

The next step is to extend one leg forward and come down slowly with control. As you lower yourself down, your non-working leg should remain straight out in front of you. Once you reach the bottom of the squat, roll back and use momentum to come back up. Repeat this movement until you can perform it comfortably.

Another variation is to come down slowly with control, then put your feet down in a squat position and press yourself up with two legs. This movement helps you focus on the eccentric part of the pistol squat, which is coming down in a squat position. It’s an effective way to build strength and muscle in your legs.

Remember, it’s crucial to maintain proper form while performing pistol squats to avoid injury. Ensure that your knees track in line with your toes and that your hips remain level. If you’re struggling with your form, seek the help of a personal trainer to correct any issues.

In conclusion, the pistol squat is a challenging but effective bodyweight exercise that can help you develop strength, flexibility, mobility, and balance. It requires a significant amount of time and commitment to achieve it safely, but it’s worth it. Remember to start with the basic movements and progress gradually to the full pistol squat. And most importantly, maintain proper form to avoid injury.