TEST YOUR FLEXIBILITY
YuMee Chung shows off an exercise that helps maintain mobility and muscle strength,
We all know the importance of staying fit, but did you know that doctors are now saying that your level of musculoskeletal fitness is a strong predictor of longevity? This seemingly simple exercise is based on the sitting-rising test designed by Brazilian physician Claudio Gil Araujo. It’s a decent measure of flexibility, balance and strength and a graceful way to get up and down from the ground. Get up, stand up 1. Begin in a seated position on the floor with right ankle crossed snugly in front of left and the feet within inches of each other. 2. Attempt to stand up without using the hands for support. Start slowly and be prepared to put a hand down if you lose your balance. 3. Keep the ankles crossed as you lower yourself back down to a seated position. 4. Switch sides. 5. If you stood easily, without losing your balance, try this more challenging version: step the soles of the feet down with the inner big toes touching. Think standing feet. 6. Attempt to rise without using the hands for support. You will need to widen the knees away from your midline, reach your arms out in front and rock your weight forward to gather a little momentum for this challenge. Again, be prepared to catch yourself. 7. Lower yourself to a seated position without moving your feet. 8. Switch sides. Do this exercise on a regular basis to maintain mobility, coordination and muscle strength, and to decrease the risk of dangerous falls as you move into your golden years. YuMee Chung is a recovering lawyer who teaches yoga in Toronto. She is on the faculty of a number of yoga teacher training programs and leads international yoga retreats. Learn more about her at padmani.com