In a 2002 Brazilian study, men and women between the ages of 51 to 80 were followed for an average of 6.3 years. Those who had to rely on their hands and knees to get up and down to the ground regardless of age were almost seven times more likely to die within six years than those who could get up unsupported. Those individuals with poor overall muscular strength and mobility were the the ones who had to rely on using their hands to awkwardly get down and up.
Clearly being stronger has more implications than just being able to carry the shopping in after a grocery shop.
In part 1 we looked at other statistics that looked at mortality and affects on quality of life from falls but in part 2, let’s consider prevention measures.
Getting to the floor should happen in any training session regardless of whether or not it’s an intended exercise but if getting down to terra firma proves a tad troublesome, where do you start?
Even if you’re an experienced strength athlete / trainee, some the drills below will give your body an added edge in being more resilient. How often do you see muscular people moving rather stiff ? Yes, a bit too often. If you move like a robot, some mobility training should be in your life.
Below I’ll demonstrate the strength exercises that give us the ability to move down to the floor and also the mobility exercises to practice that allow us to more smoothly navigate to the floor and up. After that, we’ll take a look at the drills that we practice to move down and up and prepare the body further.
None of these exercises should ever be taken to muscular fatigue or muscle failure but you should feel the muscles doing their jobs. Always stop a set knowing you could do a few more repetitions.
Don’t worry if you haven’t got heaps of time, you can spend as little as 3-5 minutes every couple of days ‘playing’ with these movements. A couple of sets of each move will be enough initially to get you moving and stronger. As the moves in the first video get easier, move to video 2 and play with the moves there. I use the word play to suggest you don’t count repetitions, instead practice each move to make it better. Not sore and fatiguing, just getting better at each.
Imagine lying in a hospital bed with a broken hip, stressing over lost work, medical expenses and rehab afterwards. Not so pleasant…
Now consider just spending 3-5 minutes every couple of days practicing getting yourself stronger. No medical bills or rehab, just getting down to the floor and back up.
I know which I prefer and to be honest, longevity is the number one key objective of FitStrong – to help people find longevity.
If you’re interested in investing your time further, please check out my FREE 5 Day Morning Routine
What do you think? Got any suggestions, thoughts, opinions or stories to share? Please do get in touch.