4 Tips To Stand Without Using Hands

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The “sit-stand” test, getting up off the floor without using one’s hands, is well-recognized as a good indicator of healthy aging, and predictor of longevity. But what if you can’t do it? Rather than struggling, there are exercises to strengthen the body to be able to do this vital movement.

Step by step

Teresa Shupe has been teaching Pilates professionally full-time for over 25 years, and here’s what she has to offer in the category of safe and effective ways of improving balance and posture while doing the sitting-to-standing movement:

  • Squat! Doing squats (especially deep ones) regularly strengthens all the parts necessary to effectively complete this movement. If your knees aren’t up to it at first, do the squats with your back against a wall to start with.
  • Roll! On your back, cross your feet as though preparing to stand, and rock-and-roll your body forwards. To start with you can “cheat” and use your fingertips to give a slight extra lift. This exercise builds mobility in the various necessary parts of the body, and also strengthens the core—as well as getting you accustomed to using your bodyweight to move your body forwards.
  • Lift! This one’s focusing on that last part, and taking it further. Because it may be difficult to get enough momentum initially, you can practice by holding small weights in your hands, to shift your centre of gravity forwards a bit. Unlike many weights exercises, in this case you’re going to transition to holding less weight rather than more, though.
  • Complete! Continue from the above, without weights now; use the blades of your feet to stand. If you need to, use your fingertips to give you a touch more lift and stability, and reduce the fingers that you use until you are using none.

For more on each of these as well as a visual demonstration, enjoy this short video:

Click Here If The Embedded Video Doesn’t Load Automatically!

Further reading

For more exercises with a similar approach, check out:

Mobility As A Sporting Pursuit

Take care!

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    • The Gut-Healthiest Yogurt

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      Not only is this yogurt, so it’s winning from the start with its probiotic goodness, but also it’s full of several kinds of fiber, and gut-healthy polyphenols too. Plus, it’s delicious. The perfect breakfast, but don’t let us stop you from enjoying it at any time of day!

      You will need

      • 1 cup yogurt with minimal additives. Live Greek yogurt is a top-tier choice, and plant-based varieties are fine too (just watch out, again, for needless additives)
      • 7 dried figs, roughly chopped
      • 6 fresh figs, thinly sliced
      • 5 oz chopped pitted dates
      • 4 tbsp mixed seeds (pumpkin, sunflower, and chia are a great combination)

      Method

      (we suggest you read everything at least once before doing anything)

      1) Soak the dried figs, the dates, and half the seeds in hot water for at least 5 minutes. Drain (be careful not to lose the chia seeds) and put in a blender with ¼ cup cold water.

      2) Blend the ingredients from the last step into a purée (you can add a little more cold water if it needs it).

      3) Mix this purée into the yogurt in a bowl, and add in the remaining seeds, mixing them in thoroughly.

      4) Top with the sliced figs, and serve (or refrigerate, up to a few days, until needed).

      Enjoy!

      Want to learn more?

      For those interested in some of the science of what we have going on today:

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    • Dates vs Raisins – Which is Healthier?

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Our Verdict

      When comparing dates to raisins, we picked the dates.

      Why?

      There are benefits for each fruit, but we say dates come out on top. See what you think:

      In terms of macros, while they’re both dried fruits, dates contain more water (unless you leave them sitting open for a while), which will tend to mathematically lower the relative percentages of other components because they’re being held against water weight too. However, even though this is the case (i.e. dates are being mathematically disadvantaged), dates contain more than twice the fiber that raisins do (8g/100g compared to raisins’ 3.7g/100g).

      While we’re talking macros, dates are also lower in total carbs, as well as obviously net carbs, and have a much lower glycemic index than raisins (dates have a glycemic index of 42, considered low, while raisins have a glycemic index of 64, considered medium; their respective glycemic loads are even more telling: 13 for raisins and just 2 for dates!).

      About those carbs… For dates, it’s an approximately equal mix of sucrose, glucose, and fructose, while for raisins it’s 49% glucose and 49% fructose. Because sucrose is the only disaccharide here, this (as well as the fiber difference) is one of the reasons for the different glycemic indices and glycemic loads, since glucose and fructose are more quickly absorbed.

      That’s more than we usually write about macros, but in this case, both fruits are ones especially often hit with the “aren’t they full of sugar though?” question, so it was important to cover the critical distinctions between the two, because they really are very different.

      Summary of macros: dates win easily in every aspect we looked at

      In the category of vitamins, raisins get a tally in their favor. Raisins are higher in vitamins B1, B2, C, E, K, and choline, while dates are higher in vitamins A, B3, B5, and B9, giving raisins a 6:4 lead here. In dates’ defense, the difference in vitamin K is marginal, and it’d make it a 5:4 lead if we considered that within the margin of error (because all these figures are of course based on averages), and the vitamins that dates are higher in, the margins are much wider indeed, meaning that both fruits have approximately the same overall levels of vitamins when looked at in total, but still, we’ll call this category a nominal win for raisins.

      When it comes to minerals, dates have more magnesium, selenium, and zinc, while raisins have more copper, iron, phosphorus, and potassium. Nominally that’s a 4:3 lead for raisins, but if we consider that raisins also contain more sodium, it’s more like a tie here. If we have to pick one though, this is a very slight win for raisins.

      Adding up the sections, we have one huge win for dates (macros) with two very marginal wins for raisins—hence, we say that dates win out.

      Still, of course enjoy both; diversity is good for the health.

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      Which Sugars Are Healthier, And Which Are Just The Same?

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    • Pumpkin Protein Crackers

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Ten of these (give or take what size you make them) will give you the 20g protein that most people’s body’s can use at a time. Five of these plus some of one of the dips we list at the bottom will also do it:

      You will need

      • 1 cup chickpea flour (also called gram flour or garbanzo bean flour)
      • 2 tbsp pumpkin seeds
      • 1 tbsp chia seeds
      • 1 tsp baking powder
      • ¼ tsp MSG or ½ tsp low-sodium salt
      • 2 tbsp extra virgin olive oil

      Method

      (we suggest you read everything at least once before doing anything)

      1) Preheat the oven to 350℉ / 180℃.

      2) Combine the dry ingredients in a mixing bowl, and mix thoroughly.

      3) Add the oil, and mix thoroughly.

      4) Add water, 1 tbsp at a time, mixing thoroughly until the mixture comes together and you have a dough ball. You’ll probably need 3–4 tbsp in total, but do add them one at a time.

      5) Roll out the dough as thinly and evenly as you can between two sheets of baking paper. Remove the top layer of the paper, and slice the dough into squares or triangles. You could use a cookie-cutter to make other shapes if you like, but then you’ll need to repeat the rolling to use up the offcuts. So we recommend squares or triangles at least for your first go.

      6) Bake them in the oven for 12–15 minutes or until golden and crispy. Enjoy immediately or keep in an airtight container.

      Enjoy!

      Want to learn more?

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      • How To Reduce Chronic Stress

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        Sunday Stress-Buster

        First, an important distinction:

        • Acute stress (for example, when stepping out of your comfort zone, engaging in competition, or otherwise focusing on something that requires your full attention for best performance) is generally a good thing. It helps you do you your best. It’s sometimes been called “eustress”, “good stress”.
        • Chronic stress (for example, when snowed under at work and you do not love it, when dealing with a serious illness, and/or faced with financial problems) is unequivocally a bad thing. Our body is simply not made to handle that much cortisol (the stress hormone) all the time.

        Know the dangers of too much cortisol

        We covered this as a main feature last month: Lower Your Cortisol! (Here’s Why & How)

        …but it bears mentioning again and for those who’ve joined us since then:

        A little spike of cortisol now and again can be helpful. Having it spiking all the time, or even a perpetual background low-to-moderate level, can be ruinous to the health in so many ways.

        The good news is, the physiological impact of stress on the body (which ranges from face-and-stomach fat deposits, to rapid aging), can be reversed—even the biological aging!

        Read: Biological age is increased by stress and restored upon recovery ← this study is so hot-of-the-press that it was published literally two days ago

        Focus on what you can control

        A lot of things that cause you stress may be outside of your control. Focus on what is within your control. Oftentimes, we are so preoccupied with the stress, that we employ coping strategies that don’t actually deal with the problem.

        That’s a maladaptive response to an evolutionary quirk—our bodies haven’t caught up with modern life, and on an evolutionary scale, are still priming us to deal with sabre-toothed tigers, not financial disputes, for example.

        But, how to deal with the body’s “wrong” response?

        First, deal with the tiger. There isn’t one, but your body doesn’t know that. Do some vigorous exercise, or if that’s not your thing, tense up your muscles strongly for a few seconds and then relax them, doing each part of your body. This is called progressive relaxation, and how it works is basically tricking your body into thinking you successfully fled the tiger, or fought the tiger and won.

        Next, examine what the actual problem is, that’s causing you stress. You’re probably heavily emotionally attached to the problem, or else it wouldn’t be stressing you. So, imagine what advice you would give to help a friend deal with the same problem, and then do that.

        Better yet: enlist an actual friend (or partner, family member, etc) to help you. We are evolved to live in a community, engaged in mutual support. That’s how we do well; that’s how we thrive best.

        By dealing with the problem—or sometimes even just having support and/or something like a plan—your stress will evaporate soon enough.

        The power of “…and then what?”

        Sometimes, things are entirely out of your control. Sometimes, bad things are entirely possible; perhaps even probable. Sometimes, they’re so bad, that it’s difficult to avoid stressing about the possible outcomes.

        If something seems entirely out of your control and/or inevitable, ask yourself:

        “…and then what?”

        Writer’s storytime: when I was a teenager, sometimes I would go out without a coat, and my mother would ask, pointedly, “But what will you do if it rains?!”

        I’d reply “I’ll get wet, of course”

        This attitude can go just the same for much more serious outcomes, up to and including death.

        So when you find yourself stressing about some possible bad outcome, ask yourself, “…and then what?”.

        • What if this is cancer? Well, it might be. And then what? You might seek cancer treatment.
        • What if I can’t get treatment, or it doesn’t work? Well, you might die. And then what?

        In Dialectic Behavior Therapy (DBT), this is called “radical acceptance” and acknowledges bad possible/probable/known outcomes, allows one to explore the feelings, and come up with a plan for managing the situation, or even just coming to terms with the fact that sometimes, suffering is inevitable and is part of the human condition.

        It’ll still be bad—but you won’t have added extra suffering in the form of stress.

        Breathe.

        Don’t underestimate the power of relaxed deep breathing to calm the rest of your body, including your brain.

        Also: we’ve shared this before, a few months ago, but this 8 minute soundscape was developed by sound technicians working with a team of psychologists and neurologists. It’s been clinically tested, and found to have a much more relaxing effect(in objective measures of lowering heart rate and lowering cortisol levels, as well as in subjective self-reports) than merely “relaxing music”.

        Try it and see for yourself:

        !

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      • Older people’s risk of abuse is rising. Can an ad campaign protect them?

        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        Elder abuse is an emerging public health and safety issue for communities of high-income countries.

        The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

        This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

        But is investing in community awareness of elder abuse the best use of scarce resources?

        Nuttapong punna/Shutterstock

        What is elder abuse?

        The World Health Organization (WHO) defines elder abuse as

        […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

        Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

        Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

        Living longer and wealthier

        The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

        People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

        Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

        Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

        Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

        Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

        Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

        Who perpetrates elder abuse?

        Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

        Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

        Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

        Is an advertising campaign the answer?

        The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

        The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

        There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

        We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

        But the campaign can’t hurt, right?

        Actually, the dangers that could come with an advertising campaign are two-fold.

        First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

        Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

        Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

        Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

        Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

        This article is republished from The Conversation under a Creative Commons license. Read the original article.

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      • 6 Lifestyle Factors To Measurably Reduce Biological Age

        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        Julie Gibson Clark competes on a global leaderboard of people actively fighting aging (including billionaire Bryan Johnson, who is famously very focused on such). She’s currently ahead of him on that leaderboard, so what’s she doing?

        Top tips

        We’ll not keep the six factors a mystery; they are:

        • Exercise: her weekly exercise includes VO2 Max training, strength training, balance work, and low-intensity cardio. She exercises outdoors on Saturdays and takes rest days on Fridays and Sundays.
        • Diet: she follows a 16-hour intermittent fasting schedule (eating between 09:00–17:00), consumes a clean omnivore diet with an emphasis on vegetables and adequate protein, and avoids junk food.
        • Brain: she meditates for 20 minutes daily, prioritizes mental health, and ensures sufficient quality sleep, helped by morning sunlight exposure and time in nature.
        • Hormesis: she engages in 20-minute sauna sessions followed by cold showers four times per week to support recovery and longevity.
        • Supplements: she takes longevity supplements and bioidentical hormones to optimize her health and aging process.
        • Testing: she regularly monitors her biological age and health markers through various tests, including DEXA scans, VO2 Max tests, lipid panels, and epigenetic aging clocks, allowing her to adjust her routine accordingly.

        For more on all of these, enjoy:

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        Want to learn more?

        You might also like to read:

        Age & Aging: What Can (And Can’t) We Do About It?

        Take care!

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