As we get older, balance, flexibility and strength all decrease. Picking things up, climbing out of bed, even getting off the toilet can become increasingly tricky.
You may remember some research that was in the news a few years ago. The aim of the study was to investigate the link between getting up and down off the floor and our mortality!
Dr Araujo and his colleagues developed a simple evaluation of balance, flexibility, and strength called the Sitting-Rising Test, or SRT. You start from a standing position, and without leaning on anything, lower yourself to a sitting position on the floor. Then you rise to your feet again.
Start with a score of 10 and subtract points for the following:
Hand used for support: -1 point
Knee used for support: -1 point
Forearm used for support: -1 point
One hand on knee or thigh: -1 point
Side of the leg used for support: -1 point
For example, when sitting down, you put your left hand on your left knee and your right hand on the floor before your bottom touches the ground. That would be a deduction of 2 points. Then, as you stand up, you put your right hand and then right knee on the floor for support. That would be another 2 points lost. Your total score for the Sitting-Rising Test would be 6 (10 – 4 = 6).
Dr Araujo gave the SRT to over 2,000 patients between the ages of 51 and 80. He and his colleagues found that individuals who scored 8 points or under on the test were twice as likely to die within the next six years compared with those who scored 9 or 10. Those who scored less than 4 points were over five times as likely to die within the same period compared with those who scored 9 or 10. Overall, each point increase in the SRT score was associated with a 21% decrease in mortality rates from all causes.
One of Dr Araujo’s conclusions from the research was that, while it’s well known that aerobic health is crucial for longevity, muscular strength and flexibility are just as important. In other words, you’ve got to keep moving!
In my classes, I find that people get up and down far less than they used to, especially as we get older. Modern vacuums make light work of cleaning. Generally, there is a lot less scrubbing on our hands and knees as there would have been in generations gone by. When people need to bend down, they tend to use a hinge-like action from the hips. This minimises how much arthritic, creaky knees need to bend and how much stiff backs need to flex. Often, people have adopted these movements to try and protect their joints following a period of pain and immobility. Difficulties then arise when grandchildren come along. Picking them up out of pushchairs, changing nappies or playing with them on the floor are suddenly a struggle!
I see this so many times – and a lot of my work is to help people be able to do these types of activity again. Becoming fitter and stronger in your body lets you move with stability, confidence and grace.
I worked as a chartered physiotherapist in the NHS for over 30 years in the NHS. I have had the time and opportunity to create my own approach to rehabilitation. This involves blending clinical elements of physio with Pilates exercises. My knowledge, expertise, and love of these two approaches have helped so many people become fitter and able to move without pain – often after years of suffering.
Moving better could be a journey you have tried before. Perhaps it didn’t work out or maybe it only made you OK for a while. To move well and be confident in how you move is a long-term journey, not a short-term fix.
As the mind and body guide, I help you make sense of the situation and show you how to safely re engage in meaningful life activities.I can help you build a set of skills which will enable you to develop an awareness of your bodies protection systems. This lets you to take action and lead the life that you want to live.
