One of the perils of Old Age is falling. Old people tend to fall over far more frequently and with far greater devastation than young people – at least after they have learned to walk. This falling is something to be avoided if possible. Knowing how to catch oneself in a fall is helpful and being able to get back up is wonderful. Being able to do all these things is called Functional Fitness.
Since most moves in the gym begin with “stand tall” (and in yoga – mountain pose – which is the same thing), this is where I want to start. Most of us pay no attention to how we stand.
I’m concerned with the functionality of fitness and general good (or at least better) health. After all the time I’ve spent in the gym, I’m also pleased as punch at some of the audacious things this old body can still do. But the main goal remains being able to stay healthily alive. This means I have to have control over my body.
Engaging the core muscles helps to create a balancing effect. Feet are planted firmly and spaced hip distance apart, knees over ankles and hips over knees. Knees are not locked out. The butt gets tucked under which engages all the massive gluteal or butt muscles. Lifting the chest high engages the muscles around the stomach. Having the shoulders squared with the shoulder blades back and down engages the upper back muscles. This builds your suit of armor holding you erect.
This posture is noticeable in a time of slouching – which is human history. We all tend to slouch. It’s easier than actually holding yourself upright. So we sag. But eventually, it becomes all we can do if we don’t work at building, through daily routines and practices, the essential suit of armor. When you stumble, if your muscles are used to firing, they will be what catches you before you hit the ground. This is better than falling and catching yourself with your hands and breaking a wrist – which is preferable to face-planting.
Another benefit of standing tall is that your lungs are opened up. Your diaphragm is now able to move more freely and completely. Give it a try right now. Hunch over and take a deep breath. Now stand or sit tall and take a deep breath. There is a difference. The alveoli are found at the ends of all the branching throughout the space in the lungs. That is where air exchange takes place. By standing (or sitting) tall, you are opening up or decompressing the basilar alveoli. Breathing moves more air when you stand or sit tall.
Most, if not all, exercises require some core muscle engagement. Standing tall helps you get reacquainted with those muscles. Standing tall is a core (pun intended) part of a healthy movement plan. Take some time and make some effort to practice this standing technique. It is the primary part of functional movement, a goal I hope you value as much as I do.
Stay balanced.
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