This 5 second test reveals whether you are experiencing problems as you age

Several years ago, while exercising, I observed an elderly woman trying desperately to get up from the floor without help. He was mentally alert and motivated – but physically he was no longer able to do it. This moment left a deep impression on me.

Because of that The ability to get up from the ground independently determines the quality of life, independence and security in old age. When we lose this movement, we often lose more than just muscle – we lose freedom.

The good news: This skill can be trained. And this reveals more about our bodies than we think.

• Strength in the legs, glutes, and core
• balance
• coordination
• Mobility in the hips, ankles and back
• Breath control

Those who can no longer control these movements usually have limitations from an early age – often unnoticed:

5 second test – this is how you test your skills

The test is simple:

Sit on the floor – and try to get up again without using your hands or supporting yourself.

Can it be done smoothly? Or do you need support, momentum, or strength from your arms?

Studies show: People who master this test with confidence have a much lower risk of falls, injuries, need for care, and loss of mobility in old age. Not because of the exercise itself – but because it requires skills that protect us for life.

Why do we lose this ability

Our bodies learn through use. And he forgets these things by ignoring them.

We sit too much, don’t get up enough, don’t move on the floor too often. If we don’t kneel, squat, or bend regularly, the body loses:

• agility
• balance
• deep and stabilizing muscles
• Believe in your own strength

Many people are “fit” on paper – but can’t stand without supporting themselves with their hands. This is a warning signal.

This is how you specifically train your ability to get up off the floor

Here is a simple and functional program that anyone can start right away – regardless of age:

a) Squats (3×10 repetitions)

Strengthens legs, hips, core – the foundation of every standing movement.

b) Lungs (3×8 per side)

Improves balance, core muscles and strength in everyday angles.

c) Hip mobilization (2-3 minutes daily)

Gentle circular movements, opening, stretching – for more freedom of movement.

d) “Sit to Stand” from the floor (5 reps)

Slow, controlled.

Goal: Support yourself on your hands less each week.

e) Balance exercises (1 minute per side)

Stand on one leg, shifting your weight slightly – purely fall prevention.

These exercises activate the systems we need most as we age.

What happens if we move “down” more often?

The ability to hit the ground and get back up changes the entire body:

• more power
• better coordination
• more mobile hips
• stable core muscles
• safe steps
• reduced back pain

In everyday life this means: climbing stairs becomes easier, gardening becomes more relaxed, playing with children or grandchildren becomes more natural. It’s not about shining athletically. It’s about moving safely in your own life.

Personal insight

As a father, I know how many times a day I go to the floor: playing, cleaning, cuddling. And every time I feel: This movement keeps you young. As a former soldier, I learned how important it is to get up quickly, safely, and without help. And as a coach, I see people every day finding strength again – physically and internally.

For me, moving is an expression of gratitude: I can move. I can be strong. I can use my body. Everyone can regain these abilities – no matter how long they were lost.

By the way, older women from training are successful. Not that day, but several months later. He trained, laughed, cursed, endured – and at some point he got up. Without any help. He cried with joy. Not because of the training. But because he has regained freedom.

This one move shows where we are – and where we can go. If you can do this, you will get important protection for your old age. If not, now is the best time to do it. Your body will thank you – today, tomorrow, and for years to come.