The Most Important Exercise for You and Your Children

An interesting study showed a single full body movement exercise to be a predictor of wellness and longevity in older adults - the ability to rise from sitting on the floor.  Researchers developed a screening exam that measures your ability to successfully execute the smooth transition from floor sitting to an upright stance with minimal support. The more aid or support you use, the less well you score.  The less support you need to execute the move the more positively your score will correlate with a longer life span.

What a surprise to see that the transition they examined is one that is repeated over and over in the traditional Pilates method. While there are more specific details in the Pilates version, the successful execution is the exact result that scientists were studying and which you are looking to achieve. Is it challenging? Yes indeed. But with practice you should make dramatic improvements in a very short time. What's even better is you can practice this one move with the young people in your life and have a little fun at the same time.

The book Pilates for Children and Adolescents published by the Pilates Method Alliance has instructions for the move. The images shown here depict a young girl demonstrating the exercise as it should be done. The book is full of other exercises that students of any age should practice and enjoy and can be purchased on their site.

Step 1

For the healthy body with no restrictions, assume the position shown, standing upright with the legs and arms crossed.  Hold the arms at shoulder height "genie style". To bring some of the actual Pilates method into the move, draw your abdominals inward and upward and keep your neck long and shoulders down. Shift your weight slightly forward to prepare to lower your body towards the floor.

Step 2

Bend your hips, knees and ankles, slowly lowering your seat towards the floor. The heels will naturally lift off the floor. With maximum control gently lower to a full seated position.

What now? Well now you have to stand back up. Exactly the way you lowered down. Your challenge is to avoid using your hands, knees, or any other type of support. Begin by shifting your weight as forward as you need to rocking onto your feet and pushing into the floor to help extend your legs and entire body up into a standing position.