At 40 y/o, we lose significant strength in our ankles
At 50 y/o, we lose significant strength in our hip muscles
This Strength Loss Slows Down Walking & Running Speed.
Also, it’s why our balance starts to decline.
HOW? Ankle and hip muscles activate to react to any balance challenge.
CONSIDER THIS:
- An average person gets up/down from sitting 45x/day; 8,000x/year.
- Think about how quickly and easily you get up from a chair?
- Has it changed from your 30’s or 40’s?
- Do you ever use your hands?
- If we need to use our arms to push off the couch, studies show we’re
a ‘fall risk’. Those weaker leg muscles are needed for our balance too. - When this movement habit is not optimal, it can accelerate the wear and
tear on the knees & back joints. - Any discomfort or strain only weakens the muscles further.
START… Re-Gain Leg Power By How
You Get Up & Down From Sitting:
- Have proper chair height, to avoid knee strain.
- To start, sit toward edge of chair.
- Position feet back, with slight turn out.
- Keep knees further apart, in proper alignment to feet at all times.
- Sit tall, on sitting bones.
- Bend from hips, leading with chest, lifted.
- Glide forward from ankles before straightening up to stand.
- TO SIT, reverse motion bending simultaneously from hips/knees,
relaxing knees apart. - Lower body weight through the muscle work of your legs.
Supporting Sources
Hurley, B.F., and J Gerontol “Age, Gender, and Muscular Strength.” Biol Sci Med Sci. 50 (1995 Nov): pp. 41-4
Newman A.B., V. Kupelian, M. Visser, E.M. Simonsick, B.H. Goodpaster, S.B. Kritchevsky, F.A. Tylavsky, S.M. Rubin, T.B. Harris. “Strength, but not Muscle Mass, is
Associated with Mortality in the Health, Aging and Body Composition Study Cohort.” Journal Gerontol A Biol Sci Med Sci. 61(1) (2006 Jan):72-7.
Karsten, Keller and Martin Engelhardt, “Strength and Muscle Mass Loss with Aging Process.” Muscles Ligaments Tendons Journal 3(4) (2013 Oct-Dec): 346–350.
BREATHING
ARM USE
SITTING
STANDING
