The sun also rises — and so should you
The other night, an elderly family member fell, struggled to get himself off the floor, and ultimately choose to spend the night on the floor without calling for help. He is getting up in age, and he is like millions of others who begin to have problems with balance. Unfortunately, we cannot stop the aging process; and as he says, “it’s downhill from here.” But we can slow the progression with regular physical movement. Movement, balance, and maintaining strength are keys to keep from falling.
Maybe physical pain, perhaps a dropped toe, balance issues, or something else keeps you from going to a gym or a class. Still, it is very important to do something starting from where you are physically. First and foremost, consult your physician if you have any questions or concerns regarding the appropriate level of physical activity. I think of the quote from Mitch Albom in Tuesdays with Morrie: “When you're in bed, you're dead.”
For many Americans it’s the chair that keeps them from moving. When was the last time you were on the floor (on purpose)? Odds are, depending on your age, it’s been a while. When we are young, we don’t even think about getting on and off the floor, but it does become problematic if one falls and cannot get up.
As we age, I cannot stress enough the importance of regularly practicing getting down on the floor and back up. Some research even suggests that the ability to sit down and stand up from the floor without assistance — dubbed the "sitting-rising" test — can predict mortality.
Read more Maintaining Balance:
I could try to describe different exercises to help strengthen your quads, gluts, abdomen, and upper body to assist you in getting off the floor, but the best exercise and easiest thing to do is to just practice getting on and up from the floor. I know that when I practice getting on and off the floor how much easier it becomes over time.
There are numerous ways to get on and off the floor, and many YouTube videos can show you how. If you aren’t comfortable practicing getting on and off the floor, start small. Hold onto the kitchen counter and do a few squats. Try lifting yourself out of a chair without using your hands. Do some push-ups against the wall or the kitchen counter. Just start doing something to increase your strength.
As part of my practicum, I recently met a fellow who had opted for yoga therapy because of his heart issues. He was terribly stiff, but in just four months he was able to put on his socks by simply showing up for a group class. The fellow spends eight hours a day working from home, and one of his goals is that he is going to set a timer and do some simple stretching exercises every hour for five minutes. It’s true that you don’t have to have an entire hour or chunk of time to exercise. Next time you go shopping, try parking a little farther away than usual, or when you go to the grocery store, walk down a few more aisles than you usually do.
To paraphrase another saying: Move it or lose it. Start a new routine today. You’ll be glad you did. I adore hearing from my readers please feel free to share your thoughts with me ashton@ashtoncannon.com.
Ashton Graham is an educator, book publisher, photographer, cowgirl and yoga teacher. She is currently studying to become a yoga therapist and lives on a ranch in West Texas. Visit www.ashtoncannon.com to learn more.
This article originally appeared on Las Cruces Sun-News: The sun also rises — and so should you
