I love your Mom's motto! You could even make it rhyme if you so desired. :) It's so true. We stop moving. The lack of movement causes stiffness and pain. So we remain sedentary because movement seems painful. It's a vicious cycle. Movement and mobility is the foundation for living well, especially as we get older. Thanks for sharing Mama Peggy's motto. It's a good one!
Mobility loss is the biggest cause of the pain of aging. My mother, Mama Peggy, had a motto that kept her fully functional until the very last at 96, "To stay above the grass, get your butt up."
Hi Daria. For some reason I understood flexibility and mobility to be the same thing, which after reading the article they clearly are not.
I'm on the floor most of the time. When putting on sneakers I pop down on the floor to put them on and lace up. I'm up and down from the floor off and on all day. That's one reason we had no furniture (except table and chairs and a bed) in our condo until a few months ago. People presume I'm a minimalist, that's only partially true. The real reason is that I absolutely hate sitting in a chair or on a sofa. I prefer sitting on the floor where I sometimes roll around just to loosen up, work, stretch, talk on the phone, and sometimes watch Netflix.
The way you described getting up isn't how I particularly like doing it. I either roll right to my feet for a little ab strength practice or go from knees without using hands or anything to brace.
Your practice of sitting on the floor frequently to do things that many of us typically use a chair for is a fabulous way to stay mobile and functional. I think it’s Katy Bowman who advocates for getting rid of your furniture and sitting on the floor. She’s wonderful for movement and mobility information. I haven’t quite gotten to the point of getting rid of my furniture, but I do try to get down on the floor a lot.
Great article and important topic but for those of us with artificial knees (about 10% of American women over 60) those exercises are a no-go. I wish people would remember people like us when giving good info like us!
Hi Erin. Thank you for your comment. I plan to do a post that addresses those who have had knees or hips replaced. I responded to another comment with alternatives to the Sit to Rise test because she said her knees wouldn't allow her to perform the test. I appreciate your feedback and will post something especially for those of you with joint replacements in the near future.
When I retired my activity level dropped drastically. I do have chronic health problems and parts I’ve injured but I need to get moving again. Thank you for the reminder.
Staying positive and doing what you can will take you a long way on your health journey, Lizz. Seeing a PT is also a positive step. You can really tap into their expertise to determine what movements work for your specific condition.
Great article. I can almost do the sit rise test. I do a lot of the other types of exercises you mention. I definitely feel that decades of yoga and tai chi are coming to their fore now as I turn 65.
You’re commitment to your yoga and tai chi practices over the years have kept you in good shape. The sit rise test isn’t easy to do, and the fact that you’re already scoring high is a testament to your dedication to remaining fit and mobile as you age. Keep doing what you’re already doing and practice the sit rise test regularly, and you’ll score that perfect 10 before you know it, Clarissa!
This is a great article, Daria. I do yoga daily as well as walking several times a week and strength training twice a week. And I’ve noticed my stiffness just keeps getting worse. I hadn’t thought of mobility as its own concern over and above exercise. I’m looking forward to learning more. Thank you.
Thank you, Cathy. I started exploring mobility because I was doing the same things as you and still feeling stiff. I’m excited to continue growing my knowledge and sharing it with this community.
I definitely spend time sitting on the floor now. But I'm not sure about sleeping. I had to sleep on the floor several years ago, and it made me very grateful for my bed!
I worked my way up to a Japanese futon with a thick tatami mat. I’m a side sleeper, and started with a 2” foam pad with the futon. Now I just use two futons. I can’t sleep on a thick mattress any more. I even use a thin mattress in my teardrop trailer. No problems with my back or neck now.
I also appreciate the tips however I’ve had a knee replacement and doing the mobility test is unrealistic. Sitting cross legged without sacral sitting is impossible. Rocking forward to get purchase to move to knees is impossible. Is there an adaptive test for individuals that are a bit compromised like sitting and getting up from a low bench and how low?
Thank you for sharing your experience and great question! I completely understand that the Sit-and-Rise Test can be challenging or unrealistic for some after a knee replacement, especially with movements like cross-legged sitting or rocking forward. The good news is there are adaptive tests that can be used to assess your mobility while being safe and doable.
One possible alternative is the 30-Second Chair Stand Test, which measures leg strength and functional mobility without requiring floor movements. Here’s how it works: Sit in a sturdy, armless chair (about 17 inches high, similar to a standard dining chair) with your back straight and feet flat on the floor, shoulder-width apart. Cross your arms over your chest, then stand up fully and sit back down as many times as you can in 30 seconds, keeping good form. If needed, you can use armrests for support and gradually reduce reliance on them as you gain strength. This test can be used for older adults and those with joint replacements because it’s safe and mimics daily activities like getting out of a chair. Here's a link for you: https://www.physio-pedia.com/30_Seconds_Sit_To_Stand_Test
For chair height, a 17-18 inch seat (standard chair height) is ideal for most people post-knee replacement, as it minimizes strain on your knee while still challenging mobility. If that feels too low, start with a higher seat (e.g., 19-20 inches, like a cushioned chair or recliner) and work with your physical therapist to progress to lower heights safely. Avoid chairs lower than 16 inches, as they can put too much pressure on your knee joint during early recovery.
You can also try a modified version of sitting and standing from a low bench, as you suggested. A bench or chair at 18-20 inches is a good starting point. Shuffle to the edge, use armrests or your hands on the seat for support, and focus on using your stronger leg to lead the movement. Over time, aim to reduce hand support to build strength and confidence.
Mobility can absolutely improve with consistent, gentle practice, even after a knee replacement. Try incorporating small “movement snacks” like standing up and sitting down a few times daily, as mentioned in the post, and always check with your doctor or physical therapist before starting. I’d love to hear how this works for you or if you have other challenges to tackle—keep us posted!
I appreciate these easy, practical tips. I'm 52 and have felt a real decline in the last 2 years. My ankles hurt all the time now and I make noises of effort getting up from the soft couch and ground. I'm active, walking three miles at least 3-4 times a week and lots of gardening, but I feeeeeel the changes and I do not like it!
Happy Friday! Once again you have take, what for many, is a complicated idea and made it simple. After 35 years in practice I found one of the more meaningful “tests” may have been watching a patient enter/exit a vehicle or simply move from sit to stand from a waiting room chair. So many times these movements were more telling than an MRI or CT. Thanks for not over medicalizing an important line of thought.
This is great Daria. I am happy to say I can do the sit and rise test (which I had already heard about elsewhere). But I couldn't do it to start with - it only came with practice. I do a lot of the other types of exercise you mention too, so that is very encouraging!
I love your Mom's motto! You could even make it rhyme if you so desired. :) It's so true. We stop moving. The lack of movement causes stiffness and pain. So we remain sedentary because movement seems painful. It's a vicious cycle. Movement and mobility is the foundation for living well, especially as we get older. Thanks for sharing Mama Peggy's motto. It's a good one!
Mobility loss is the biggest cause of the pain of aging. My mother, Mama Peggy, had a motto that kept her fully functional until the very last at 96, "To stay above the grass, get your butt up."
Hi Daria. For some reason I understood flexibility and mobility to be the same thing, which after reading the article they clearly are not.
I'm on the floor most of the time. When putting on sneakers I pop down on the floor to put them on and lace up. I'm up and down from the floor off and on all day. That's one reason we had no furniture (except table and chairs and a bed) in our condo until a few months ago. People presume I'm a minimalist, that's only partially true. The real reason is that I absolutely hate sitting in a chair or on a sofa. I prefer sitting on the floor where I sometimes roll around just to loosen up, work, stretch, talk on the phone, and sometimes watch Netflix.
The way you described getting up isn't how I particularly like doing it. I either roll right to my feet for a little ab strength practice or go from knees without using hands or anything to brace.
Great article!!
Your practice of sitting on the floor frequently to do things that many of us typically use a chair for is a fabulous way to stay mobile and functional. I think it’s Katy Bowman who advocates for getting rid of your furniture and sitting on the floor. She’s wonderful for movement and mobility information. I haven’t quite gotten to the point of getting rid of my furniture, but I do try to get down on the floor a lot.
I'm fairly certain normal people don't get rid of their furniture, or have a home do this... but then I'm weird and so is my husband. :)
I’m a big fan of weird! What’s “normal” anyway? I think normalcy is highly overrated!
Great article and important topic but for those of us with artificial knees (about 10% of American women over 60) those exercises are a no-go. I wish people would remember people like us when giving good info like us!
Hi Erin. Thank you for your comment. I plan to do a post that addresses those who have had knees or hips replaced. I responded to another comment with alternatives to the Sit to Rise test because she said her knees wouldn't allow her to perform the test. I appreciate your feedback and will post something especially for those of you with joint replacements in the near future.
When I retired my activity level dropped drastically. I do have chronic health problems and parts I’ve injured but I need to get moving again. Thank you for the reminder.
You’ve recognized that you need to get moving again, Lizz. Awareness facilitates action, and movement improves the way we feel overall.
Physical therapy has helped with some unhappy parts and orthopedic issues hopefully addressed Tuesday. I just try to stay positive and do what I can.
Staying positive and doing what you can will take you a long way on your health journey, Lizz. Seeing a PT is also a positive step. You can really tap into their expertise to determine what movements work for your specific condition.
Great article. I can almost do the sit rise test. I do a lot of the other types of exercises you mention. I definitely feel that decades of yoga and tai chi are coming to their fore now as I turn 65.
You’re commitment to your yoga and tai chi practices over the years have kept you in good shape. The sit rise test isn’t easy to do, and the fact that you’re already scoring high is a testament to your dedication to remaining fit and mobile as you age. Keep doing what you’re already doing and practice the sit rise test regularly, and you’ll score that perfect 10 before you know it, Clarissa!
This is a great article, Daria. I do yoga daily as well as walking several times a week and strength training twice a week. And I’ve noticed my stiffness just keeps getting worse. I hadn’t thought of mobility as its own concern over and above exercise. I’m looking forward to learning more. Thank you.
Thank you, Cathy. I started exploring mobility because I was doing the same things as you and still feeling stiff. I’m excited to continue growing my knowledge and sharing it with this community.
Sleep on the floor and spend some time floor sitting. You get a lot of practice getting up, it's good for your back and helps you stay flexible.
I definitely spend time sitting on the floor now. But I'm not sure about sleeping. I had to sleep on the floor several years ago, and it made me very grateful for my bed!
I worked my way up to a Japanese futon with a thick tatami mat. I’m a side sleeper, and started with a 2” foam pad with the futon. Now I just use two futons. I can’t sleep on a thick mattress any more. I even use a thin mattress in my teardrop trailer. No problems with my back or neck now.
You’ve found something that works for you and keeps you feeling good. That’s wonderful!
Awesome!!
Thank you, Elizabeth!
I also appreciate the tips however I’ve had a knee replacement and doing the mobility test is unrealistic. Sitting cross legged without sacral sitting is impossible. Rocking forward to get purchase to move to knees is impossible. Is there an adaptive test for individuals that are a bit compromised like sitting and getting up from a low bench and how low?
Hi Martha,
Thank you for sharing your experience and great question! I completely understand that the Sit-and-Rise Test can be challenging or unrealistic for some after a knee replacement, especially with movements like cross-legged sitting or rocking forward. The good news is there are adaptive tests that can be used to assess your mobility while being safe and doable.
One possible alternative is the 30-Second Chair Stand Test, which measures leg strength and functional mobility without requiring floor movements. Here’s how it works: Sit in a sturdy, armless chair (about 17 inches high, similar to a standard dining chair) with your back straight and feet flat on the floor, shoulder-width apart. Cross your arms over your chest, then stand up fully and sit back down as many times as you can in 30 seconds, keeping good form. If needed, you can use armrests for support and gradually reduce reliance on them as you gain strength. This test can be used for older adults and those with joint replacements because it’s safe and mimics daily activities like getting out of a chair. Here's a link for you: https://www.physio-pedia.com/30_Seconds_Sit_To_Stand_Test
For chair height, a 17-18 inch seat (standard chair height) is ideal for most people post-knee replacement, as it minimizes strain on your knee while still challenging mobility. If that feels too low, start with a higher seat (e.g., 19-20 inches, like a cushioned chair or recliner) and work with your physical therapist to progress to lower heights safely. Avoid chairs lower than 16 inches, as they can put too much pressure on your knee joint during early recovery.
You can also try a modified version of sitting and standing from a low bench, as you suggested. A bench or chair at 18-20 inches is a good starting point. Shuffle to the edge, use armrests or your hands on the seat for support, and focus on using your stronger leg to lead the movement. Over time, aim to reduce hand support to build strength and confidence.
Mobility can absolutely improve with consistent, gentle practice, even after a knee replacement. Try incorporating small “movement snacks” like standing up and sitting down a few times daily, as mentioned in the post, and always check with your doctor or physical therapist before starting. I’d love to hear how this works for you or if you have other challenges to tackle—keep us posted!
I appreciate these easy, practical tips. I'm 52 and have felt a real decline in the last 2 years. My ankles hurt all the time now and I make noises of effort getting up from the soft couch and ground. I'm active, walking three miles at least 3-4 times a week and lots of gardening, but I feeeeeel the changes and I do not like it!
Hi Angie. You're smart to take action now. Practicing mobility will make you feel better doing everything. I'm glad you found the information useful.
This is just such a wonderful article. As we age it becomes increasingly important and the way you convey this is wonderful. Thank you.
Thank you so much, Jon! You're right. Mobility is so important. It's the foundation for everything we do.
Happy Friday! Once again you have take, what for many, is a complicated idea and made it simple. After 35 years in practice I found one of the more meaningful “tests” may have been watching a patient enter/exit a vehicle or simply move from sit to stand from a waiting room chair. So many times these movements were more telling than an MRI or CT. Thanks for not over medicalizing an important line of thought.
Best, SBS
Thank you, Steve! Happy Friday to you! Your comment really touched me and made my day.
This is great Daria. I am happy to say I can do the sit and rise test (which I had already heard about elsewhere). But I couldn't do it to start with - it only came with practice. I do a lot of the other types of exercise you mention too, so that is very encouraging!
That's fabulous Jane! Practicing and continuing to practice is the key even after you achieve a score of 10. I'm working to get there!