BEING able to sit cross-legged and stand up could show how likely you are to live a long life, experts say.
Simple exercise gives an indication of how mobile you are and could show that you are less likely to experience falls in later life.
Known as a sit-and-rise, the movement involves crossing your feet in front of each other and slowly sitting down on the floor without using your hands.
You must then stand up in the same way, without the aid of support.
A study, published in the European Journal of Preventive Cardiology, showed that people who could exercise survived longer overall.
Researchers tracked a group of adults aged 51 to 80 for three years to see if it was linked to their likelihood of dying.
Dr. Kelly Starrett, a physical therapist and author, said being able to do this can be an indication that you’ll live longer.
He told the Daily Telegraph: Being able to do this is a sign that you are less likely to have a debilitating fall in later years and will remain in better health all round.
Sitting on the floor is generally good for your health, she said, because it forces your body into balance and keeps your core engaged.
Dr Starett said: People in non-Western countries do things like squat while waiting for the bus or sit cross-legged while eating.
This may explain why people in China, for example, have 80 to 90 percent less arthritic hip pain than Westerners.
And it’s not just sitting and standing that can help you live longer — a variety of exercises have been shown to improve longevity.
Team sports
Playing sports as part of a team has been shown to be particularly beneficial for extending life.
The social aspect of playing on a team or against an opponent adds to the physical benefits, scientists say.
A study published in Mayo Clinic Proceedings showed that tennis, badminton and soccer are all better for longevity than cycling, swimming, jogging or the gym.
Dr James OKeefe, of the Saint Lukes Mid America Heart Institute, told Time: For mental and physical well-being and for longevity, we understand that our social connections are probably the most important characteristic of living long, healthy and healthy lives. happy.
If you’re interested in exercising for health, longevity, and well-being, perhaps the most important feature of your exercise regimen is that it should include a play date.
Squats
Weight lifting is vital to keeping bones strong into old age.
Aleksandra Stacha-Fleming, of the Longevity Lab in New York City, said pumping iron is especially important for women.
This is because menopause causes bones to become less dense.
She told Well + Good: You need to work your muscles to give signals to your bones to get stronger.
Weight-bearing exercises help you have stronger bones, which helps you sustain strength over the long term.
Squats are a particularly good weighted exercise because they can be scaled easily and challenge multiple body parts at once.
Joel Giffin, of Flex Physical Therapy, said: When performed with optimal form, a squat is beneficial regardless of difficulty level because it is a functional exercise that represents a movement we must do every day.
Stress fitness
Another trick you can use to slow down the rate at which you age is stress fitness.
The term, coined by Dr. Elissa Epel, of the University of California, San Francisco, refers to the use of exercises that hit your body with a short burst of stress.
This helps train the body to respond to the strain in your daily life, which has been shown to make you age faster.
Chronic stress causes the body’s cells to wear out faster and increases the chances of obesity, heart disease, dementia and depression.
Dr. Epel suggests trying high-intensity interval training (HIIT) to train your body against it.
This involves performing a top-level exercise, such as sprinting, for 30 seconds before resting for 10 seconds.
Repeating this until seven minutes have elapsed is a good way to start, and you can increase the repetitions as your anabolic fitness improves.
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