When we think about fitness, we often focus on metrics like how much weight we can lift or how far we can run. However, an essential aspect of fitness that often gets overlooked is functional strength—the ability to perform everyday tasks like getting up off the floor. No matter how fit you look, if you struggle to rise from the ground, you may be neglecting a critical component of overall health.
The Importance of Functional Fitness
Functional fitness involves training your muscles to work together for daily tasks. The ability to get up from the floor is a prime example of functional strength. A 2012 study in the European Journal of Preventive Cardiology found that middle-aged and older adults who needed assistance to rise from the floor were nearly seven times more likely to die within six years than those who could stand unaided. This highlights the importance of maintaining not just muscle mass, but the practical use of that strength in everyday movements.
Why It Matters
Getting up off the floor combines balance, strength, coordination, and flexibility. Here’s why this ability is crucial:
1. Preventing Injuries: Falls are a leading cause of injury among older adults. Being able to get up without too much effort can prevent complications that arise from prolonged immobility.
2. Maintaining Independence: Functional fitness is directly tied to the ability to live independently. As we age, maintaining this ability can prevent the need for assisted living.
3. Daily Life: Many activities, from playing with children to household chores, require the ability to get up and down. Struggling with these movements can limit your lifestyle. This is exactly why we train on the mat!
How Pilates Can Help you to live well?
I really passionately believe that fitness is more than lifting weights or running marathons - it’s about being able to perform the tasks that keep you independent, active, part of a community and that add enormous value to being able to live a fully alive human life.
Pilates is an excellent way to maintain and improve functional strength. It focuses on core stability, flexibility, and controlled movements—all crucial for getting up off the floor with ease.
Moreover, Pilates improves balance and coordination, which are essential for preventing falls.
And, if you find that you can’t get off the floor right now, don’t panic. Come to class, keep practicing, and incorporate playful practice moments into your daily routine. With consistent effort, you'll build the strength and confidence needed to thrive in your everyday life.
See you on the mat.
Sophie x
Want to start practising right now?
Here’s how! You don't need a gym or special equipment—you can begin right at home.
1. Set Aside Five Minutes each day to practice. The more consistently you do it, the quicker you'll see improvement.
2. Start Soft: on the carpet to cushion your movements and make the practice more comfortable.
3. Practice Different Techniques - there isn’t only one way to get up! Experiment - using your hands, without using your hands, from a kneeling position, or from a seated position or a variation of rolling like a ball to get some momentum going. This will help you find the method that feels most natural and build strength in various muscles.
4. Incorporate Other Movements: Add in some gentle stretches or core exercises before or after your practice. This will not only warm up your muscles but also improve flexibility and stability.
5. Focus on Form: Pay attention to your body alignment and breathing. Engage your core and move slowly to control your movements, which will help prevent injury and improve effectiveness.
6. Progress Gradually: If you struggle initially, don’t be discouraged. Start by using your hands or nearby furniture for support, and as you gain strength, try to rely on them less.
7. Make it Fun: Turn on some music, or practice while you're watching TV—integrate this practice into your life in a way that feels enjoyable, so it becomes a habit rather than a chore.
Start small, be consistent and remember your reason ‘why’ - this practice will help you stay independent and active in your daily life. Who doesn’t want that?
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