I recently let something new flow into my routine: an apparently simple exercise that I saw in a further training on the subject of longevity – the “Sit-to-stand” test. The principle is simple: you sit on the floor in the tailor seat and try to get up without support from hands, arms or knees. Sounds feasible? Try it out. Many fail. I also had to smile when I faltered slightly on the first attempt.
But behind this exercise there is a deeper truth – about your health, your way of life and our social attitude towards movement.
The sit-to-stand test: a key indicator of physical fitness
The test was originally developed by Brazilian researchers. A study by the Clinimex Exercise Medicine Clinic in Rio de Janeiro already showed in 2012: People who were able to straighten themselves off the ground without help had a significantly better chance of survival in the next few years. The reason is simple: the test records balance, coordination, strength, flexibility and above all: functional independence. This ability is a direct marker for your quality of life in old age.
Therefore, the sit-to-stand test is a must for your fitness routine
I have been working with competitive athletes, coaches, children and seniors for years. And again and again I notice that the simplest exercises are often the most honest. The “sit-to-stand” test is not just an instrument for prevention-it is a symbol of your self-responsibility. Many measure health in weight or blood pressure. But real fitness shows itself in everyday ability – how easy you get stairs, whether you can bend down how well you keep your balance. These skills decide independence in old age – not the number on the scales.
Tips for optimizing your balance and coordination
Many underestimate how easy it can be trained – without any devices, gym or a lot of time. Start with small routines: brushing your teeth on one leg, balancing on a curb, consciously standing on an unstable surface (for example on a folded towel).
Classic one-leg-stand exercises, coordination exercises with closed eyes or the use of a balance pad also help to sharpen your body awareness. Particularly effective: combine balance with breathing and mindfulness. Because stability is not only created in the muscle – but in the interaction of body and mind. The better your balance in everyday life, the more stable your foundation for fitness, fall prevention and quality of life-not only for the “sit-to-stand” test, but for everything that life demands.
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Soil work: the way to more physical and mental well -being
Health does not start with expensive programs or high-tech gadgets. It begins in everyday life, in body feeling, in movement. And here the sport shows its true value: it combines, enabled, forms character. I was able to experience this as an officer, athlete and coach – and as a father of two small children, I see every day how movement creates a playful cohesion. While society is increasingly disintegrating in warehouse, sport shows us: commonality is possible. This does not include origin, opinion or age – but commitment, team spirit and determination.
When I got up again after the first attempt at the “Sit-to-Stand” test, this time with more mindfulness, I remembered a principle that accompanies me all my life: the real values cannot be recognized in the comfort zone, but on the ground. The floor is not a sign of failure – it is the starting point for new ascent. Anyone who has learned to get up consciously – physically and mentally – who lives healthier, more powerful and meaningful.
Take responsibility for your health
Use the “SIT-to-stand” test not only as a fitness exercise, but as a symbol of your self-responsibility. Be a model – in thinking, in acting, getting up. And maybe it is time to get up again right now – for movement, for health, for each other. Not out of duty, but out of conviction. In the end, it doesn’t count how often you fall, but how determined you are up.
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About the expert:
Michel the same
Michel the same
Michel the same
Michèl the same:
Dr. Michèl combines his expertise from sports, military and leadership to inspire people worldwide. As a sports scientist, former elite infantry and leadership expert, he helps to achieve physical and mental top performance. His Christian belief and values such as discipline, respect and team spirit are the core of his work. Dr. Immediately accompanies his clients on the way to personal excellence and sustainable development.
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