Sitting and getting up...daily movements may prolong your life

- You may lift weights in the gym and walk several kilometers to exercise, but how easy is it to get up from the ground? Can you stand up from a low chair without using your hands?

These daily movements reveal aspects of your fitness that may not appear during exercise. The transition between sitting and standing requires coordination between muscles, joints and the nervous system to control: More than a quarter of Americans over the age of 65 report falling annually, which is the leading cause of injuries and deaths among this group, according to the US Centers for Disease Control and Control (CDC).

But maintaining the ability to perform daily movements is important at all ages, as strengthening it early helps you remain active and independent as you age. Getting up from a chair requires muscle strength in the legs and trunk, flexibility in the ankles and hips, balance and control of body movement.

Therefore, specialists use this test to evaluate functional abilities, and the US Centers for Disease Control and Prevention includes it among the tests to assess the risk of falling. Training to get out of a chair and return to sitting with control may help maintain strength, flexibility, and balance, while neglecting these abilities may lead to decline and increase the risk of injury.

A study published in 2025, which included more than 4,000 people between the ages of 46 and 75, found that the ability to sit on the floor and get up from it may be linked to longevity. The researchers rated participants on 10 points: five for sitting and five for standing, with points deducted for losing balance or using a limb for support.

During an average follow-up of 12.3 years, a score of 4 or less was associated with a four-fold increased risk of death from natural causes, and about six times the risk of death from cardiovascular disease, compared with a perfect score. These skills can be trained rather than inevitable decline with age, but it is advisable to consult a doctor or physical therapist before starting. 1.

Training to get out of a chair Sit near the edge of a stable chair, with your feet hip-width apart. Lean your torso slightly forward, then stand on your feet without using your hands if it's safe to do so.

After a short pause, push your hips back and slowly lower yourself into the chair. To modify: Place the back of a chair or a stable surface, such as a table, in front of you to lean on while standing and sitting.

Graduation: Stand on one leg, then lower yourself to a sitting position and rise again while maintaining balance and movement control. Use the back of a chair or table in front of you when needed.

Repeat the movement 5 to 10 times, depending on your ability level. Transitioning between sitting and standing helps strengthen the trunk and lower body muscles and improve balance. 2.

Getting up and down for beginners If getting down and up is difficult, try this sequence while leaning on a stable chair. Lean with your left hand on the seat of the chair, and descend to a kneeling position with the left leg forward and bent in front of you, then place the other knee and hands on the floor, and move to a sitting position.

To return to standing, move in reverse from sitting to resting on your hands and knees, then kneel and push one leg forward, and use the chair to push your body to standing. Getting up from the ground requires muscle strength in the hips and legs, joint flexibility, balance and coordination.

Relying on a chair allows you to perform the movement safely, and gradually reduce dependence on it as ability improves. 3. Gradually getting up from the ground. Sit on the ground with your legs crossed, then bring your feet closer and place their soles on the ground while keeping your legs crossed.

Exhale and push with your feet, using your core and buttocks, to rise and stand without using your hands. Then return to sitting and repeat the movement 3 to 5 times.

To scale: Secure a resistance band around a sturdy support, such as a pole or exercise structure, and place a pillow or folded blanket on the floor. Repeat the previous steps, using the bar to get up and sit on the pillow or blanket.

Graduation: Repeat the same exercise, with or without modification, but keep your feet together and not crossed. Repeat the movement 5 to 10 times, depending on your ability.

Sitting and getting up from the floor without any support is equivalent to getting a full score, i.e. 10 out of 10, on the sit and get up test. Train your body for everyday life and aging Your exercise program should not be limited to the amount of weights you lift or the distances you walk, but it should also enhance strength, flexibility, balance and movement control, to meet the demands of daily life as you age.

If you find it difficult to get up from your chair or get down to the floor and stand up again, don't stop doing these movements. The skills you need in your daily life are worth training.

Practice it safely within your ability, then build up gradually.