20 minute weights on the floor workout

This 20 minute senior strength workout will build your muscle tone while maintaining your ability to get up and down from the floor.

Why do weights on the floor when you can do standing weights?

There are several reasons to consider here.

Studies have shown that being able to get up and down from the floor is a huge predictor of longevity for people ages 51 to 80.

Those that maintain the ability to get up and down from the floor are generally more physically fit and have shown a higher level of function than those who cannot perform this skill.

By continuing to get down and back up from the floor, you are using a multitude of joints which include your wrists, elbows, shoulders, hips, knees and feet.

Thus, you display a good deal of mobility in these joints when you perform the task.

Also, using the muscles around these joints contributes to maintaining your overall strength.

Likewise, coming up from the floor requires core strength in order to rise to a standing position.

And let’s not forget to mention balance.  

All of the above contribute to better stability and coordination to help avoid falls or at least be able to hopefully get back up if you do stumble.

Many of us seniors have challenges with sitting on the floor. Myself included, as it took me several months after my hip surgery to be able to get down and back up from the floor again.

It was distressing not being able to play on the floor with my new grandbaby, so I had to get to work.

Try to figure out where your limitation is that prohibits you from sitting on the floor and getting back up and then work on that area.

Another good video to help you is this one: Practice Getting Up + Down From The Floor

No pointing fingers here as I thought I was doing well getting on the floor every other day, but recent recommendations say we should get down to the floor every day if we want to age well.

So, I will be focusing some more on my wrists, shoulders, and knees which present a challenge to me and attempt to get on the floor daily.

Ugh, we all have our homework to do! But stay the course even if it takes several months to accomplish.

Good luck and keep me posted.


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