Dr. Kate Ella, a personal trainer and former orthopaedic surgeon, is the most knowledgeable about the effects of integrating functional fitness into daily life.
She says, “I witnessed a lot of people who had fallen and were unable to get back up off the floor and the consequences of that.” “As we age, getting off the floor is crucial because it keeps us safe and allows us to continue accepting opportunities like playing on the floor with grandchildren.”
A significant problem in the UK is age-related muscle loss, or sarcopenia, which causes frailty and raises the risk of falls. Dr Ella highlights a study that found it affects more than 20% of adults in their 70s. The good news? You have the ability to significantly postpone it. “There are a lot of things we can do to gain muscle without having to join a gym or find time that we don’t have,” she says. Here are her four non-negotiable moves, which don’t require going to the gym.
The exercises “are some of my favorite to keep me getting up from the floor, by keeping my arms, legs, and core strong, my back and legs mobile, and my balance challenged every day.”
1. Crab walk
According to Dr. Ella, “the crab walk is great for core and arm strength, and it’s one of those movements that everyone can get involved with, making it easy to fit into the day.”
2. Twisting of the spine
“When you realize that you haven’t moved for a long time, you can perform the spinal twist while seated at your desk, which is great for back mobility,” she continues.
3. Wall press-up
This exercise is great for strengthening the arms and core and is ideal to perform while dinner is preparing. Dr. Ella adds, “I’ve recommended it to clients in their 30s and in their 80s because it can be modified in so many ways to make it work for almost anyone.”
For older clients, she recommends the “diamond option,” which is to “stand close to the wall and make a diamond with your fingers and thumbs, then do the wall press.” It strengthens the triceps, which are crucial for getting up from the floor and couch (or the bathroom), and even more so as we age and require more assistance.
Dr. Ella continues, “I frequently advise younger clients to move their feet as far away from the wall as they can, while keeping their core engaged.” As a result, more force is needed because of the increased angle between their body and the wall. After that, they can move on to a sofa press with their hands on the sofa. This allows them to gradually lower the surface and increase the difficulty while still using less force than in a typical press-up.
4. Squat on tiptoe
“I think my favorite exercise is the tiptoe squat I do every night while brushing my teeth,” says Dr. Ella. “It improves leg mobility, balance, and leg and core strength, all of which are crucial for getting off the ground in our 80s and beyond.”
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Dr. Ella says, “My best advice for movements like these is to figure out how they fit into the day best so that they become a part of everyday life.” She continues, “Incorporating the movement into an activity you already do every day, or habit stacking, can be really effective.” I also use it myself. As you might expect, I always brush my teeth before bed, so by adding the tiptoe squat to that, I know that I will do it every day. Moreover,
