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Feeling a bit rusty?
Well, an experienced physical therapist has revealed four things you should always be able to do with your body in a bid to keep fit and functioning if this is among your causes for concern.
Sammy Spiegel, who is from Missouri and spent 13 years working in outpatient orthopedics, offers her top tips to ‘aging gracefully in terms of physical movement’ in a TikTok video.
Cartwheel your way down to see what four things Spiegel recommends to keep any rustiness at bay.
Standing on a single leg and balancing for up to 10 seconds
Sammy Spiegel has spent 13 years in outpatient orthopedics. She offers her top tips to ‘aging gracefully in terms of physical movement,’ including being able to stand on one leg
Spiegel says the things she recommends, are things that she has ‘consistently seen over the last decade that creep up on people and they don’t realize that they are becoming less able to do.’
She says it’s only when she asks patients to do something that they realize they can’t do it and they are ‘so surprised.’
First up in her TikTok clip – which has been watched more than 660,000 times – she says people should be able to stand on one single leg and balance for up to 10 seconds.
Explaining why standing on one leg for an increased amount of time is important, she says: ‘It improves your ability to take a nice long stride so you don’t end up taking a shuffling gait and decreases your likelihood of falling significantly.’
One person asked Spiegel for a tip on improving balance as they noted that they ‘can’t stand on one leg for more than a second.’
For those with poor balance, Spiegel recommends marching to start with and increasing the lift times from there.
Standing up from a chair without using your hands
In at number two on Spiegel’s check list is the ability to stand up from a chair without using your hands
In at number two on Spiegel’s check list is the ability to stand up from a chair without using your hands.
The physical therapist, who has more than 20,000 followers on TikTok, says this is basically like doing squats and eliminates the need to go to the gym.
She advises: ‘Every time you get up out of a chair, think “I’m not gonna use my hands.”
‘See if you can do it, if you can’t we’ve got some work to do. If you can, do it for the rest of your life and don’t stop!’
Being able to get up off the floor
For people who are younger, Spiegel says this pointer might ‘sound ridiculous,’ but for older people getting up off the floor can be a ‘huge fear’
The movement expert recommends practicing getting up and down daily from an age where you are still able to do it
For people who are younger, Spiegel says this pointer might ‘sound ridiculous,’ but for older people getting up off the floor can be a ‘huge fear’ as they could fall over and injure themselves.
The movement expert, who graduated from the University of Missouri-Columbia in 2010, recommends practicing getting up and down daily from an age where you are still able to do it.
She concludes: ‘That way, you’ll have the muscles that enable you to be able to do that for the rest of your life.’
One person noted in the comment section that ‘getting up off the floor is really hard for me.’
She added: ‘I end up doing it like a baby just learning how to walk with hands and feet on the floor and [my backside] in the air.’
Spiegel said in response: ‘They say the way babies move is how we should. Back to the basics.’
The ability to lay on your stomach
For her last pointer, Spiegel says not everyone might agree with her, but she believes that you should ‘always be able to lay on your stomach’
For her last pointer, Spiegel says not everyone might agree her, but she believes that you should ‘always be able to lay on your stomach unless you’ve got some sort of a medical restriction.’
She continues: ‘There’s no reason you can’t lay on your stomach [or] sleep on your stomach, it helps make sure you can keep your back nice and straight.
‘If you can’t lay on your stomach without your back hurting we’ve got some stretching to do okay?’
Spiegel says lots of people can’t lay on their stomach to sleep because they can’t turn their head to the side.
She highlights that this is an indicator that you have lost the range of motion in your neck, so it’s a good position to try out.
The Missourian notes: ‘Otherwise you’ll just go through life driving in your car and thinking you have a good range of motion, looking in your rearview mirror but you’re [actually] turning your whole body not just your neck.’
A TikTok user says she follows all of Spiegel’s pointers except for sleeping on her stomach. She notes: ‘[It’s] not very comfy for buxom gals.’
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