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!

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.

Pistol Squat Tutorial and Variations

Strengthening the Back to be Free of Pain and Improve Posture, no more back pain – 2016

by Veronique Rioux | May 10, 2016 | Fitness

Are you someone who is struggling with back pain? If yes, then you’re not alone. Many people all around the world suffer from back pain, and it can be a debilitating experience. However, the good news is that you can alleviate your pain and improve your posture by strengthening your back muscles. In this post, we’ll share some of our favorite ways to strengthen your back, and help you live a pain-free life.

My Journey With Back Pain

As someone who has suffered from back pain for years, I know how frustrating it can be. My story began with a number of serious falls as a child, which resulted in frequent visits to therapists and healers. However, my first experience with acute back pain was when I was 13 years old. I stepped out of a car and my back seized up, leaving me in pain for a few days. Things only got worse when I was 19 and got into a serious car accident that broke my femur and cracked a few ribs. A few years later, I had another car accident that caused serious whiplash, and not even a year later, I got hit by a ten-wheeler while biking. Despite consulting with 40 different therapists, from chiropractors to massage therapists to osteopaths, and trying a host of different therapies, I still suffered from back pain every few months. I was in pain for weeks at a time and the cycle just continued.

How I Improved My Posture and Reduced Back Pain

It wasn’t until I became a fitness professional that I realized the importance of strengthening my back. I chose to be proactive and get stronger, and it has helped me tremendously. I am now empowered and feel so much better because I am not in pain anymore. Strengthening my back has also improved my posture, and I believe that this has helped to keep my shoulder healthy, especially since I breastfed my two boys for two years each.

Favorite Ways to Strengthen Your Back

Lat Pulldown

The lat pulldown is a great exercise that targets your back muscles. This exercise helps to strengthen your lats, which are the largest muscles in your back. To perform this exercise, sit on the lat pulldown machine and grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Pull the bar down towards your chest, making sure to engage your back muscles. Slowly release the bar back up to the starting position and repeat.

Seated Cable Row

The seated cable row is another effective exercise that targets your back muscles. This exercise works to strengthen your rhomboids and middle traps, which are the muscles that help to pull your shoulder blades back and down. To perform this exercise, sit at the cable row machine and grasp the handles with both hands. Sit with your knees slightly bent and your feet flat on the ground. Pull the handles towards your chest, making sure to engage your back muscles. Slowly release the handles back to the starting position and repeat.

Deadlift

The deadlift is a compound exercise that targets your back, as well as your glutes and hamstrings. This exercise is great for improving your overall strength and posture. To perform this exercise, stand with your feet hip-width apart and grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Keeping your back straight, hinge forward at the hips and lower the bar towards the ground. Once the bar reaches your mid-shins, drive your hips forward and stand up straight, making sure to engage your back muscles. Slowly release the bar back to the starting position and repeat.

In conclusion, strengthening your back can be one of the most beneficial things you can do for your overall health and fitness. As someone who has suffered from chronic back pain, I can attest to the transformative power of regular back exercises. Not only can they alleviate pain, but they can also improve posture, enhance athletic performance, and promote greater body confidence. Whether you’re a seasoned fitness enthusiast or a beginner just starting out, incorporating back strengthening exercises into your routine can help you achieve your goals and live a healthier, more active life. So why not give it a try? Your back (and your whole body) will thank you for it. You can also read my post Breathwork, the Nervous System, and Epigenetic Trauma: Healing the Body Through Somatic Practices

Bodyweight Training or Weight Training: Which is Better for Your Fitness Journey? 2016

by Veronique Rioux | Apr 15, 2016 | Fitness

Bodyweight training and weight training are two popular methods of exercise that have been around for decades. With the rise of calisthenics and the increasing popularity of bodyweight exercises, many people are wondering which is the better choice for their fitness journey. In this article, we will explore the differences between bodyweight training and weight training, and which one is more appropriate for different fitness goals.

Bodyweight Training

Bodyweight training, also known as calisthenics, involves using your own body weight as resistance to build strength and endurance. Some common bodyweight exercises include squats, lunges, push-ups, pull-ups, and planks. One of the advantages of bodyweight training is that it can be done anywhere, without the need for any equipment. This makes it a great option for those who don’t have access to a gym or prefer to work out at home.

Another advantage of bodyweight training is that it can be easily modified to suit your fitness level. For example, push-ups can be performed on your knees if you’re a beginner or on an elevated surface if you’re more advanced. Bodyweight exercises are also great for improving flexibility and mobility, as many of them involve a full range of motion.

However, bodyweight training may not be suitable for everyone. If you’re a beginner, have a pre-existing injury, or have limited mobility, some bodyweight exercises may be too challenging or even unsafe. In these cases, it may be better to start with weight training.

Weight Training

Weight training involves using external weights, such as dumbbells, kettlebells, or weight machines, to build strength and muscle. Weight training exercises can target specific muscle groups and can be easily adjusted by changing the weight or number of repetitions. This makes weight training a great option for those who want to build muscle mass or increase strength.

One advantage of weight training is that it can be more effective for building muscle mass than bodyweight training alone. External weights provide more resistance than bodyweight exercises, which can lead to greater muscle hypertrophy. Weight training is also a great option for targeting specific muscle groups and can be used to correct muscle imbalances.

However, weight training requires access to equipment and may not be suitable for those who prefer to work out at home. It also requires proper form and technique to prevent injury, which may require working with a professional trainer or coach.

Which is Better bodyweight exercise or machines?

The answer to this question depends on your individual fitness goals and preferences. Both bodyweight training and weight training have their advantages and disadvantages, and the best option for you will depend on your fitness level, goals, and available resources.

If you’re a beginner or have limited access to equipment, bodyweight training may be a great option for building strength and endurance. Bodyweight exercises are also a great way to improve flexibility and mobility, which is important for overall health and wellness.

If you’re looking to build muscle mass or increase strength, weight training may be more effective. External weights provide more resistance than bodyweight exercises, which can lead to greater muscle hypertrophy.

Ultimately, the best approach is to incorporate both bodyweight and weight training into your fitness routine. This can help prevent boredom, improve overall fitness, and target different muscle groups. Working with a professional trainer or coach can also help ensure that you’re using proper form and technique, and can help you design a customized workout plan that meets your individual needs and goals.

Bodyweight training and weight training are both great options for building strength, endurance, and overall fitness. While they have their differences, the best approach is to incorporate both into your workout routine. By doing so, you can enjoy the benefits of both methods and achieve your fitness goals more effectively.

Make sure you read post “Understanding and Strengthening the Psoas Muscle: Key to Mobility and Core Stability“.

Choose2be: Inspiring Health and Fitness in Vancouver Island, Nanaimo 2016

by Veronique Rioux | Apr 2, 2016 | Fitness

Are you looking to improve your health and fitness while living on Vancouver Island, specifically in the Nanaimo area? If so, then you have come to the right place. In this article, we will be discussing why I created Choose2be and how it can help you achieve your health and fitness goals.

Why I Created Choose2be Nanaimo

As someone who struggled with depression and feelings of powerlessness in the past, I understand the importance of taking control of your health and wellbeing. I have found that exercise is one of the most effective ways to do this. Not only does it elevate my mood and make me feel empowered, but it also helps me connect with my body and be present in the moment.

That’s why I created Choose2be. I want to share the joy of a healthy lifestyle with others, especially exercise. I believe that everyone has the power to transform their lives and I want to help you connect with your inner strength and become the best version of yourself.

Choose2be Happy Right Now

One of the first steps towards achieving a healthy lifestyle is cultivating positivity and gratitude. It’s important to focus on the good things in your life, no matter how small they may seem. Be happy that you can walk, that you have the ability to see beautiful things, and that you are loved.

In addition, it’s essential to focus on what you love about yourself. Self-love and positivity can go a long way towards building a healthy mind and body.

Choose2be Strong and Healthy

Creating a healthy lifestyle takes time and effort, but it’s worth it. It’s important to remember that there is no quick fix or magic pill that will instantly make you healthy. You have to commit to making healthy choices every day, from the food you eat to how you view yourself.

Exercise is a great place to start. It not only strengthens your body but also your mind. You can choose any type of exercise that you enjoy, whether it’s walking, biking, weight lifting, yoga, or dancing. Start small if you need to, and gradually build up to more challenging exercises.

The benefits of exercise will extend far beyond just physical fitness. You will find that it influences how you feel about yourself and can lead to better choices in many areas of your life. Check out my post The Importance of Adductor Strength and Hip Mobility: Unlocking Your Inner Power

My Commitment to You

I am committed to inspiring you to create a healthy body and a healthy mind. I will be real with you and tell you the truth. I have learned a great deal about health and fitness during my life, and it’s my passion to share it with you.

You don’t need to be on an extreme regime to achieve the health and fitness you deserve. All you need is commitment and the willingness to make small changes every day. You are worth it, and I am here to support you on your journey.

Creating a healthy lifestyle takes time and effort, but it’s worth it. Choose2be is here to help you achieve your health and fitness goals, whether you live in Nanaimo or anywhere else on Vancouver Island. Remember to focus on positivity and self-love, and make exercise a part of your daily routine. I am here to support you every step of the way. If you have any questions or comments, please don’t hesitate to reach out to me.

Check out my post about Transpersonal counselling: My Unique Approach to Therapy and Counselling on Vancouver Island

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