What Is Floor Mobility?
Floor mobility is an essential skill for healthy aging. It is the ability to get up from the floor without assistance. Research shows that this ability is linked to longer life and better overall health.*
Why Floor Mobility Matters
- It’s a powerful health predictor.
- It keeps you independent.
- It’s a sign of physical decline or strength.
- It’s easier to maintain than regain.
Why It Works As A Predictor
The ability to sit and rise without assistance reflects a combination of the following.
- Muscle strength
- Joint mobility
- Balance and coordination
- Neuromuscular integration
- Flexibility and core control
All of these functions are critical to daily function. They tend to decline with age if not actively maintained.
Quick At-Home Test
Use a padded floor or exercise mat. You can do this wearing sneakers or barefoot.
- Sit down on the floor without using your hands or leaning on anything.
- Now try to stand back up, without using your hands, knees, or nearby furniture.
- Subtract one point for each hand, arm, or knee used for support.
- Maximum score is 10.
If you don’t have the strength to attempt the mobility test, begin an exercise program as outlined below. Always check with your physician beforehand.
Tips To Improve Floor Mobility
- Practice squats without equipment.
- Strengthen your core and glutes with planks, bridges, and step-ups.
- Improve balance with single-leg exercises.
- Practice Yoga balance poses or Tai Chi .
*Study Title: Ability to sit and rise from the floor as a predictor of all-cause mortality
Published: December 2012
Journal: European Journal of Preventive Cardiology
Lead Author: Dr. Claudio Gil Araújo (Brazilian researcher and sports medicine specialist)
Irene Pastore Fitness.com 