Get UP and OFF the Ground
Get off the ground. Go ahead. Sit down, then get up.
What are we talking about?
Exercises that involve getting up off of the floor are collectively referred to as “ground to standing” movement patterns. Whenever we do a burpee or stand up from a downward facing dog, we are moving through these types of patterns:
Imagine your day:
- Sitting with our children on the floor;
- Kneeling down to pick something up (x 1,000 - think Legos, crumbs, etc.);
- Looking for something underneath the couch (has anybody seen the baby's binky?);
- Kneeling down to tie our shoe (OK, more likely the shoes of our mini me's). You get the point.
Though it may appear to be an easy task, as we age and lose strength and flexibility, getting up off of the floor may become more difficult than ever.
What does the research say?
The simple act of being able to get up off of the ground has been found to be a predictor for decreased mortality. A research study conducted by Brazilian physician Claudio Gil Araujo, and published in the European Journal of Cardiology, followed over 2,000 adults ages 51 to 80 for an average of 6+ years. Each study volunteer was asked to sit down on the floor and then get up using the least amount of support from hands, knees and other body parts. Researchers used a point system to attach a value to the ease of getting up off of the ground. In the end, each positive point value meant a 21% decrease in mortality. Researchers concluded that the ability to get up from the floor, a deceptively simple measure of flexibility and strength, can help predict who will live longer and whose lives will be cut short.
What can we do about it?
Regularly participating in Baby Boot Camp classes is a great strategy for improving the quality of our life. The more we move now will help us to maintain a healthy measure of strength and flexibility as we age. Whether we like to lift weights on “Weights Wednesday”, challenge ourselves to MomStrong Run Club and a stretch session, or enjoy other fabulous classes with our little ones in tow, every workout will provide us with an opportunity to learn how to move better. The more opportunities we take to practice our “ground to standing” movement patterns, as well as improve our strength and flexibility, the more years we may be adding to our life!
Ground to Standing Movements – What could I do? What do I already know or already do?
Here are some movements you can perform anytime to build functional fitness:
- Turkish GetUp
- Kneel to Stand
- Sit to Stand – Cross-legged and self-selected
- Crab Flip – Right or left and step forward
- Burpee – jump or walking
- Quadruped to diagonal step- Left or Right