Years ago I read an internet article about physical fitness. It listed indicators that were criteria for being in good shape. It was a simple list with things such as being able to touch your toes. One of the other things on the list was the ability to lower yourself to a sitting position on the floor and rise back up without using your hands, arms, or knees. This seems simple enough, however, I have nearly two decades of experience working with the general public in healthcare and know it is harder for most people than it sounds. I see people on a daily basis struggling to push and pull themselves up to a sitting position from the exam table. They rock back and forth to build momentum to roll onto their side with their arms flailing for the edge of the table to help boost themselves up. I always offer my assistance. Sometimes my offer is met with an open hand, but most often people are determined to do it on their own.
The article made me think of my patients. The people I see struggling to sit up from a table would have no chance at lowering themselves to the ground in a controlled manner to a sitting position. They would have even less chance of standing back up. Some of these people have diseases or injuries to blame. Most often weight is the culprit. Regardless of which statistics you look at, my state will always fall in the top five least healthy and most obese. Unfortunately, for many, it is a combination of sickness and obesity. Thinking of these people I could understand why tasks such as standing from sitting on the floor or touching your toes would be criteria for good health.
I have since tried to find the article, but it is long gone down the black hole of the internet to never be seen again. Years ago when I read it, I breezed through the list of physical tasks. I was in great shape. I guess that is why I did not save it to refer to later on. I never at any point in my life expected to not be able to touch my toes. But, here I am. I was actually looking for the article because I wanted to see if I would still be considered in good physical health.
I actually can still touch my toes, though not with the ease I did prior to multiple sclerosis. MS has also made it so I am no longer able to come to my feet from a sitting position on the floor. To clarify, I can eventually make it up. I can do so faster if there is something sturdy within my reach, like a countertop or another person with an outstretched hand. If those are not available, I can wiggle myself over onto all fours and work my way up from there. If I happen to be wearing my AFO, which completely inhibits my ability to extend my right foot at the ankle, then you are in for a comedic treat.
As hard as it is rising up from the floor, sometimes it is just as hard getting down there. I have to sit to put my socks on after a warm shower because the temperature rise in my body leaves my right side incapacitated. Even if could pull my leg up high enough to reach my foot, my arm is useless to actually pull the sock up. Sitting on the floor is simply the easiest position to tackle the task. If I need something out of the lower back of the kitchen cabinet, it is easier to sit on the floor and rummage from there than ask my legs to hold me while I bend or squat down. Anxiety attacks at home typically mean slinking to the floor from wherever I am standing at the moment. I could go on about all the reasons I find myself on the floor on a daily basis, but that is not the point. The point is not why but how I actually get there.
I should not even attempt to sit on the floor. It is not safe. I have no balance or muscle control to lower myself slowly and safely. But, every single day, I think this is the day. This is the day I can sit on the floor without injuring myself. I slowly start lowering myself into a squat. My butt gets closer to the floor. Eventually, I reach the point of no return where I have zero chance of raising myself back up. It is also at this point I have zero chance of winning against gravity and my butt hits the floor. All in all, we could call this a success, but gravity is not finished with me yet. I have no core strength. That means when my butt hits the ground I am unable to hold my upper body up. My tactic is to go limp and just roll with it. Success is actually not hitting my head on anything behind me in the process. I could do it a different way, but every attempt is practice, and every now and then I get a win.
The Sit to Stand test was devised by a Brazilian physician and a group of researchers interested in predicting a person’s longevity. It is a different take on the classic test used by physicians where an elderly person is asked to stand from a chair without using their arms. Being able to lift oneself from a seated position without using arms or knees requires motor coordination, flexibility, balance, and ample muscle power.
In the Brazilian study, 2002 men and women ages 51 to 80 were followed for an average of 6.3 years, and those who needed to use both hands and knees to get up and down (whether they were middle-aged or elderly) were almost seven times more likely to die within six years than those who could spring up and down without support. Their musculoskeletal fitness, as measured by the test, was lacking. And musculoskeletal fitness, it turns out, is very important.
https://www.prevention.com/fitness/fitness-tips/a20440531/the-stand-sit-test-that-predicts-longevity/
Since it is an actual test there is a scoring system. You start with a score of ten and subtract one point if you do any of the following to assist you in standing:
- use your hand
- use your knee
- use your forearm
- use one hand on the knee or thigh
- use the side of your leg
An ideal score is eight or higher. How well did you do?
Cover image: https://legendarystrength.com/stand-up-challenge/
(M)y (S)tory 