The simplest exercise for the best results

One of my main focuses as a trainer is on healthy aging. Many of my clients are beginning to experience limited mobility, and some of then fear losing their independence because of physical limitations. To help them stay active in their homes for as long as possible, I make them do some of the same exercises done by elite athletes.

That sounds intimidating, but I assure you, you probably perform at least one of these exercises on a daily basis and don’t even know it.  Ground-to-standing (or G2S) exercises are some of the simplest and yet most complete workouts you can do. They are exactly what they sound like: come from a sitting or lying down position to a standing position.  These motions require you to use all your major muscle groups, your sense of balance, and once you’ve done a few in a row you’ll also feel what a cardio workout they can be.

G2S exercises are great for anybody, and even athletes use them as part of their training program.  They’re especially good exercises for people who want to stay mobile and independent as they age. Performing G2S exercises reduces your risk of falling and improves your ability to get up after a fall. They’re movements you do in everyday life, so they develop strength to not worry about whether you’ll be able to get up from playing with grandchildren or looking for a lost object on the floor.

One of my favorite G2S exercises is this:

  • Lie down on the floor on your stomach, get up to a standing position
  • Lie down on the floor on your right side, get up to a standing position
  • Lie down on the floor on your back, get up to a standing position
  • Lie down on the floor on your left side, get up to a standing position.


If you’re not in good condition, you can start with one repetition in each position.  Work up to 5 cycles of front, right, back, left. That will get your heart rate up and you will feel the benefits.

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