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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    • Cherries vs Grapes – Which is Healthier?

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      Our Verdict

      When comparing cherries to grapes, we picked the cherries.

      Why?

      First, let’s mention: we are looking at sour cherries and Californian grapes. Even those will of course vary in quality, but the nutritional values here are quite reliable averages.

      In terms of macros you might have guessed this one: cherries have nearly 2x the fiber and grapes have about 50% more carbs. So, while neither fruit is bad and they are both low glycemic index foods, cherry is the winner in this category.

      When it comes to vitamins, cherries have more of vitamins A, B3, B5, B9, C, and choline, while grapes have more of vitamins B1, B2, B6, E, and K. That’s a 6:5 win for cherries, and the respective margins of difference bear that out too.

      In the category of minerals, cherries have more calcium, copper, iron, magnesium, phosphorus, and zinc, while grapes have more manganese and potassium. An easy 6:2 win for cherries.

      You might be wondering about polyphenols: both are very abundant in very many polyphenols; so much and so many, in fact, that we couldn’t possibly try to adjudicate between them without doing some complex statistical modeling (especially given how much this can vary from one sample to another, much more so than the micro-and macronutrient values discussed above), so we’ll call it a tie on these.

      Adding up the section makes for a clear win for cherries, but of course, enjoy either or both!

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      You might like to read:

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    • We analysed almost 1,000 social media posts about 5 popular medical tests. Most were utterly misleading

      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.

      When Kim Kardashian posted on Instagram about having had a full-body MRI, she enthused that the test can be “life saving”, detecting diseases in the earliest stages before symptoms arise.

      What Kardashian neglected to say was there’s no evidence this expensive scan can bring benefits for healthy people. She also didn’t mention it can carry harms including unnecessary diagnoses and inappropriate treatments.

      With this post in mind, we wanted to explore what influencers are telling us about medical tests.

      In a new study published today in JAMA Network Open, we analysed nearly 1,000 Instagram and TikTok posts about five popular medical tests which can all do more harm than good to healthy people, including the full-body MRI scan.

      We found the overwhelming majority of these posts were utterly misleading.

      C-R-V/Shutterstock

      5 controversial tests

      Before we get into the details of what we found, a bit about the five tests included in our study.

      While these tests can be valuable to some, all five carry the risk of overdiagnosis for generally healthy people. Overdiagnosis is the diagnosis of a condition which would have never caused symptoms or problems. Overdiagnosis leads to overtreatment, which can cause unnecessary side effects and stress for the person, and wasted resources for the health system.

      As an example, estimates suggest 29,000 cancers a year are overdiagnosed in Australia alone.

      Overdiagnosis is a global problem, and it’s driven in part by healthy people having tests like these. Often, they’re promoted under the guise of early screening, as a way to “take control” of your health. But most healthy people simply don’t need them.

      These are the five tests we looked at:

      The full-body MRI scan claims to test for up to 500 conditions, including cancer. Yet there is no proven benefit of the scan for healthy people, and a real risk of unnecessary treatment from “false alarm” diagnoses.

      The “egg timer” test (technically known as the AMH, or anti-mullarian hormone test) is often falsely promoted as a fertility test for healthy women. While it may be beneficial for women within a fertility clinic setting, it cannot reliably predict the chance of a woman conceiving, or menopause starting. However, low results can increase fear and anxiety, and lead to unnecessary and expensive fertility treatments.

      Multi-cancer early detection blood tests are being heavily marketed as the “holy grail of cancer detection”, with claims they can screen for more than 50 cancers. In reality, clinical trials are still a long way from finished. There’s no good evidence yet that the benefits will outweigh the harms of unnecessary cancer diagnoses.

      The gut microbiome test of your stool promises “wellness” via early detection of many conditions, from flatulence to depression, again without good evidence of benefit. There’s also concern that test results can lead to wasted resources.

      Testosterone testing in healthy men is not supported by any high-quality evidence, with concerns direct-to-consumer advertising leads men to get tested and take testosterone replacement therapy unnecessarily. Use of testosterone replacement therapy carries its own risk of potential harms with the long-term safety in relation to heart disease and mortality still largely unknown.

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      Multi-cancer early detection blood tests are heavily marketed. Yuri A/Shutterstock

      What we found

      Together with an international group of health researchers, we analysed 982 posts pertaining to the above tests from across Instagram and TikTok. The posts we looked at came from influencers and account holders with at least 1,000 followers, some with a few million followers. In total, the creators of the posts we included had close to 200 million followers.

      Even discounting the bots, that’s a massive amount of influence (and likely doesn’t reflect their actual reach to non-followers too).

      The vast majority of posts were misleading, failing to even mention the possibility of harm arising from taking one of these tests. We found:

      • 87% of posts mentioned test benefits, while only 15% mentioned potential harms
      • only 6% of posts mentioned the risk of overdiagnosis
      • only 6% of posts discussed any scientific evidence, while 34% of posts used personal stories to promote the test
      • 68% of influencers and account holders had financial interests in promoting the test (for example, a partnership, collaboration, sponsorship or selling for their own profit in some way).

      Further analysis revealed medical doctors were slightly more balanced in their posts. They were more likely to mention the harms of the test, and less likely to have a strongly promotional tone.

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      As all studies do, ours had some limitations. For example, we didn’t analyse comments connected to posts. These may give further insights into the information being provided about these tests, and how social media users perceive them.

      Nonetheless, our findings add to the growing body of evidence showing misleading medical information is widespread on social media.

      What can we do about it?

      Experts have proposed a range of solutions including pre-bunking strategies, which means proactively educating the public about common misinformation techniques.

      However, solutions like these often place responsibility on the individual. And with all the information on social media to navigate, that’s a big ask, even for people with adequate health literacy.

      What’s urgently needed is stronger regulation to prevent misleading information being created and shared in the first place. This is especially important given social media platforms including Instagram are moving away from fact-checking.

      In the meantime, remember that if information about medical tests promoted by influencers sounds too good to be true, it probably is.

      Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney; Joshua Zadro, NHMRC Emerging Leader Research Fellow, Sydney Musculoskeletal Health, University of Sydney, and Ray Moynihan, Assistant Professor, Faculty of Health Sciences & Medicine, Bond University

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

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    • What’s the difference between ADD and ADHD?

      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.

      Around one in 20 people has attention-deficit hyperactivity disorder (ADHD). It’s one of the most common neurodevelopmental disorders in childhood and often continues into adulthood.

      ADHD is diagnosed when people experience problems with inattention and/or hyperactivity and impulsivity that negatively impacts them at school or work, in social settings and at home.

      Some people call the condition attention-deficit disorder, or ADD. So what’s the difference?

      In short, what was previously called ADD is now known as ADHD. So how did we get here?

      Let’s start with some history

      The first clinical description of children with inattention, hyperactivity and impulsivity was in 1902. British paediatrician Professor George Still presented a series of lectures about his observations of 43 children who were defiant, aggressive, undisciplined and extremely emotional or passionate.

      Since then, our understanding of the condition evolved and made its way into the Diagnostic and Statistical Manual of Mental Disorders, known as the DSM. Clinicians use the DSM to diagnose mental health and neurodevelopmental conditions.

      The first DSM, published in 1952, did not include a specific related child or adolescent category. But the second edition, published in 1968, included a section on behaviour disorders in young people. It referred to ADHD-type characteristics as “hyperkinetic reaction of childhood or adolescence”. This described the excessive, involuntary movement of children with the disorder.

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      In the early 1980s, the third DSM added a condition it called “attention deficit disorder”, listing two types: attention deficit disorder with hyperactivity (ADDH) and attention deficit disorder as the subtype without the hyperactivity.

      However, seven years later, a revised DSM (DSM-III-R) replaced ADD (and its two sub-types) with ADHD and three sub-types we have today:

      • predominantly inattentive
      • predominantly hyperactive-impulsive
      • combined.

      Why change ADD to ADHD?

      ADHD replaced ADD in the DSM-III-R in 1987 for a number of reasons.

      First was the controversy and debate over the presence or absence of hyperactivity: the “H” in ADHD. When ADD was initially named, little research had been done to determine the similarities and differences between the two sub-types.

      The next issue was around the term “attention-deficit” and whether these deficits were similar or different across both sub-types. Questions also arose about the extent of these differences: if these sub-types were so different, were they actually different conditions?

      Meanwhile, a new focus on inattention (an “attention deficit”) recognised that children with inattentive behaviours may not necessarily be disruptive and challenging but are more likely to be forgetful and daydreamers.

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      Why do some people use the term ADD?

      There was a surge of diagnoses in the 1980s. So it’s understandable that some people still hold onto the term ADD.

      Some may identify as having ADD because out of habit, because this is what they were originally diagnosed with or because they don’t have hyperactivity/impulsivity traits.

      Others who don’t have ADHD may use the term they came across in the 80s or 90s, not knowing the terminology has changed.

      How is ADHD currently diagnosed?

      The three sub-types of ADHD, outlined in the DSM-5 are:

      • predominantly inattentive. People with the inattentive sub-type have difficulty sustaining concentration, are easily distracted and forgetful, lose things frequently, and are unable to follow detailed instructions
      • predominantly hyperactive-impulsive. Those with this sub-type find it hard to be still, need to move constantly in structured situations, frequently interrupt others, talk non-stop and struggle with self control
      • combined. Those with the combined sub-type experience the characteristics of those who are inattentive and hyperactive-impulsive.

      ADHD diagnoses continue to rise among children and adults. And while ADHD was commonly diagnosed in boys, more recently we have seen growing numbers of girls and women seeking diagnoses.

      However, some international experts contest the expanded definition of ADHD, driven by clinical practice in the United States. They argue the challenges of unwanted behaviours and educational outcomes for young people with the condition are uniquely shaped by each country’s cultural, political and local factors.

      Regardless of the name change to reflect what we know about the condition, ADHD continues to impact educational, social and life situations of many children, adolescents and adults.

      Kathy Gibbs, Program Director for the Bachelor of Education, Griffith University

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

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      • When You “Can’t Complain”

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        A Bone To Pick… Up And Then Put Back Where We Found It

        In today’s Psychology Sunday feature, we’re going to be flipping the narrative on gratitude, by tackling it from the other end.

        We have, by the way, written previously about gratitude, and what mistakes to avoid, in one of our pieces on positive psychology:

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        “Can’t complain”

        Your mission, should you choose to accept it (and come on, who doesn’t like a challenge?) is to go 21 days without complaining (to anyone, including yourself, about anything). If you break your streak, that’s ok, just start again!

        Why?

        Complaining is (unsurprisingly) inversely correlated with happiness, in a self-perpetuating cycle:

        Pet Peeves and Happiness: How Do Happy People Complain?

        And if a stronger motivation is required, there’s a considerable inverse correlation between all-cause happiness and all-cause mortality, even when potential confounding factors (e.g., chronic health conditions, socioeconomic status, etc) are controlled for, and especially as we get older:

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        How?

        You may have already formulated some objections by this point, for example:

        • Am I supposed to tell my doctor/therapist “I’m fine thanks; how are you?”
        • Some things are worthy of complaint; should I be silent?

        But both of these issues (communication, and righteousness) have answers:

        On communication:

        There is a difference between complaining, and giving the necessary information in answer to a question—or even volunteering such information.

        For example, when our site went down yesterday, some of you wrote to us to let us know the links weren’t working. There is a substantive difference (semantic, ontological, and teleological) between:

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        • Note that the former wasn’t a complaint, it was genuinely helpful feedback, without which we might not have noticed the problem and fixed it.
        • The latter was a complaint, and also (like many complaints) didn’t even address the actual problem usefully.

        What makes it a complaint or not is not the information conveyed, but the tone and intention. So for example:

        “You’ve only done half the job I asked you to!” → “Thank you for doing the first half of this job, could you please do the other half now?”

        Writer’s anecdote: my washing machine needs a part replaced; the part was ordered two weeks ago and I was told it would take a week to arrive. It’s been two weeks, so tomorrow I will not complain, but I will politely ask whether they have any information about the delay, and a new estimated time of arrival. Because you know what? Whatever the delay is, complaining won’t make it arrive last week!

        On righteousness:

        Indeed, some things are very worthy of complaint. But are you able to effect a solution by complaining? If not, then it’s just hot air. And venting isn’t without its own merits (we touched on the benefits of emotional catharsis recently), but that should be a mindful choice when you choose to do that, not a matter of reactivity.

        Complaining is a subset of criticizing, and criticizing can be done without the feeling and intent of complaining. However, it too should definitely be measured and considered, responsive, not reactive. This itself could be the topic for another main feature, but for now, here’s a Psychology Today article that at least explains the distinction in more words than we have room for here:

        React vs Respond: What’s the difference?

        This, by the way, also goes the same for engaging in social and political discourse. It’s easy to get angry and reactive, but it’s good to take a moment to pick your battles, and by all means fight for what you believe in, and/but also do so responsively rather than reactively.

        Not only will your health thank you, but you’re also more likely to “win friends and influence people” and all that!

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        Find a way of tracking your streak. There are apps for that, like this one, or you could find a low-tech method you prefer.

        Bonus tip: if you do mess up and complain, and you realize as you’re doing it, take a moment to take a breath and correct yourself in the moment.

        Take care!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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      • Black Beans vs Soy Beans – 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 black beans to soy beans, we picked the soy.

        Why?

        Quite some heavyweights competing here today, as both have been the winners of other comparisons!

        Comparing these two’s macros first, black beans have 3x the carbs and slightly more fiber, while soy has more than 2x the protein. We’ll call this a win for soy.

        As a tangential note, it’s worth remembering also that soy is a complete protein (contains a full set of the amino acids we need), whereas black beans… Well, technically they are too, but in practicality, they only have much smaller amounts of some amino acids.

        In terms of vitamins, black beans have more of vitamins B1, B3, B5, B9, and E, while soy beans have more of vitamins A, B2, B6, C, K, and choline. A marginal win for soy here.

        In the category of minerals, however, it isn’t close: black beans are not higher in any minerals, while soy beans are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for soy.

        It should be noted, however, that black beans are still very good for minerals! They just look bad when standing next to soy, that’s all.

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        You might like to read:

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        Don’t Forget…

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      • Better With Age – by Dr. Alan Castel

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        This one isn’t about the biology of aging, so much as (as the subtitle promises) the psychology of it.

        Dr. Castel first covers the grounds of what “successful aging” is, and the benefits that can be expected from doing it right. Spoiler, it’s not just “reduced decline”, there are numerous things that actually get better, too.

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        There’s a lot of advice that’s mostly not going to be anything new to regular readers of 10almonds, in terms of staying sharp with an active lifestyle and a well-nourished brain.

        The style is very soft pop-science; there are citations dotted throughout, but mostly this is more of a “curl up with a book” book, not a textbook.

        In the category of subjective criticism, it can be a little repetitive (but for those who like repetition for ease of learning, you will love this), and his name-dropping habit gets quite eyeroll-worthy quite quickly.

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        Click here to check out Better With Age, and get better with age!

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