When we think about staying active and maintaining mobility, sitting on the floor likely isn’t the first thing that comes to mind. However, the ability to move from standing to sitting on the floor—and back up again—is an incredible marker of overall health and function. In fact, research has linked this simple action to longevity.
Why? Because sitting on the floor challenges...
- balance
- mobility
- strength
- posture
...all skills that are essential to staying active and mobile as you age. Let’s explore why spending some time on the floor can make a big difference in your long-term vitality.
Benefits of Sitting on the Floor
1. Improves Balance, Coordination, and Mobility
The act of sitting down on the floor and getting back up engages your entire body. Balance and coordination play a key role, as your body stabilizes itself during the movements.
This activity also requires mobility in nearly every joint—your feet, ankles, knees, hips, elbows, shoulders, and wrists are all involved. By practicing this regularly, you’re essentially giving your body a full-spectrum workout that helps maintain your ability to move freely and confidently in your daily life.
2. Builds and Maintains Muscle Strength
Have you noticed how much effort it takes to get up from the floor? That’s because sitting and standing from the floor activates your leg muscles, glutes, and core. These muscles are crucial for maintaining your independence and preventing falls as you age.
When you spend more time on the floor, you naturally challenge and strengthen these muscle groups—helping you stay strong and capable in the long run.
3. Encourages Better Posture
Let’s be honest—most of us spend too much time slouched in chairs or sprawled on couches that don’t encourage good posture. Sitting on the floor, however, requires your body to engage in ways that promote an upright spine and better alignment.
That said, it’s easy to slouch if your back is already used to a rounded position. The key is to sit tall, with your torso straight and your shoulders aligned over your hips. With a little practice (and some props like cushions), sitting on the floor can help you naturally improve your posture over time.
4. Keeps You Grounded (Literally and Energetically)
Sitting on the floor doesn’t just benefit your physical health—it also helps you feel more connected and grounded. There’s something about being closer to the Earth that calms your mind and helps you feel centered.
Whether you’re feeling scattered, overwhelmed, or distracted, try sitting on the floor for a few minutes. It’s especially helpful during seasonal transitions or windy days when your energy may feel off balance.
How to Get Started with Sitting on the Floor
If it’s been a while since you sat on the floor, don’t worry! You don’t need to dive right in. Here are some tips to help you ease into this practice:
1. Start Small
If sitting on the floor feels intimidating, start by sitting on a low chair or stool to get your body used to the lower position. Practice standing up and sitting down from this height until it feels easier.
2. Use Support
Raise your hips by sitting on a cushion, pillow, or yoga block. This:
- Aligns your pelvis with your spine for better posture.
- Makes it easier to sit tall and keep your shoulders over your hips.
- Broadens your chest and prevents rounding your shoulders.
Try a meditation cushion or yoga block if you have one—they can make a big difference!
3. Change Your Position Often
There’s no “one way” to sit on the floor. Mix it up to find what feels best for your body. Some options include:
- Cross-legged.
- One foot in front of the other.
- Legs stretched out in front of you.
- Knees bent with feet flat on the ground.
Shifting positions helps your joints stay mobile and prevents stiffness from sitting in one posture for too long.
Why It’s Worth Adding Floor Time to Your Day
Spending even a few minutes sitting on the floor can:
- Improve your balance and mobility, which are key to staying active as you age.
- Strengthen your muscles, particularly in your legs and core.
- Support better posture and alignment.
- Ground and center your mind during busy or stressful times.
This isn’t about ditching furniture altogether—it’s about giving your body a gentle yet powerful way to stay mobile and resilient. The benefits extend far beyond the physical, supporting your overall well-being and independence.
So, what do you think? Will you give floor time a try?
Let me know in the comments—I’d love to hear how it goes!
Sources:
1.Brito, L. B., Ricardo, D. R., Araújo, D. S., Ramos, P. S., Myers, J., & Araújo, C. G. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European journal of preventive cardiology, 21(7), pages 892–898. https://doi.org/10.1177/2047487312471759
2. Claudio Gil S Araújo, Claudia Lucia B Castro, João Felipe C Franca, Denise SMS Araújo, (2020) Sitting–rising test: Sex- and age-reference scores derived from 6141 adults, European Journal of Preventive Cardiology, Volume 27(8), pages 888–890, https://doi.org/10.1177/2047487319847004
You’ve got your comfy couch and that favorite recliner, but what about the floor?
It might not be your first pick, or mine, but did you know that simply sitting on the ground can help you live longer and stronger?
The ability to get up from the floor was a significant predictor of longevity in people ages 51-80, according to a 2014 study (1). The study found that those who had difficulty getting up from the floor were more likely to die during the researchers’ follow-up period. If you find this shocking, you’re not the only one!
Another study in 2020 found similar results and concluded that men and women of ALL ages should try to get down to and up from the floor with ease (2).
What’s so great about sitting on the floor? Turns out, a lot!
Benefits to sitting on the floor
The ability to move from standing to sitting on the floor and getting back again is a reflection of overall health and function. This is why it’s been linked to longevity. So let’s take a look at the benefits of sitting on the ground.
Improve balance, coordination, and mobility
It might seem simple, but your body’s doing some serious work. Balance is involved, along with coordinating body movements.
Moving into a floor-seated position requires joint mobility in your feet, ankles, knees, hips, elbows, shoulders, and wrists. It’s like a mini workout for your balance and joint mobility.
Maintain muscle strength
Muscles must stabilize your joints as you sit down and get up. Not only that but your core and leg muscles are required. You’ll notice your leg muscles working when you get up from the floor!
Support good posture
Most chairs don’t do us any favors. Sitting on the floor can help you sit straighter and ditch the slouch.
This might be one to work on because it can be easy to slouch sitting on the floor if your back is in a curved position throughout most of your day.
You want to make sure you sit tall with your torso straight and shoulders not rounded. Keep reading for tips.
Keeps you grounded
Feeling overwhelmed or scatterbrained? Sitting on the floor can bring you back down to earth—literally. Even though you’re on a floor in a house, you’re still closer to the Earth than when you’re sitting in a chair.
Try sitting on the floor
-
when you’re feeling scattered, overwhelmed, or distracted.
-
during seasonal changes (especially summer to fall and winter to spring).
-
on windy days.
You might be surprised at how much more grounded you feel.
Tips to sit on the floor
You might think this all sounds fine and dandy but aren’t sure how to comfortably sit on the floor. Let me offer some tips.
Start small
Maybe you don’t sit on the floor immediately but instead sit on a lower chair or stool. Do that for a while until you can sit down and get up with ease.
Raise your hips
I suggest that you raise your hips up by sitting on a pillow, blanket, floor cushion, or yoga block. This does several things.
-
Places your pelvis in better alignment with your spine.
-
Allows you to easily sit tall and keep your shoulders over your hips.
-
Allows to more easily broaden your chest (not round the shoulders).
I often sit on my cork yoga block and also have a meditation cushion I rotate in.
Change leg positions
Try out different leg positions when sitting on the floor. Find what works best for you. You can try
You can sit cross-legged (like my devilish daughter) or with your feet in front.
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Cross-legged
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One foot in front of the other
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Legs straight out in front of you
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Bent knees with feet flat on the ground
Adding some floor time into your day isn’t about ditching your furniture—it’s about giving your body a little extra love and attention that pays off big time. Why not give it a try?
Do you like to sit on the floor? Comment below!
If you want to improve your balance, check out this article!
Sources:
1.Brito, L. B., Ricardo, D. R., Araújo, D. S., Ramos, P. S., Myers, J., & Araújo, C. G. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European journal of preventive cardiology, 21(7), pages 892–898. https://doi.org/10.1177/2047487312471759
2. Claudio Gil S Araújo, Claudia Lucia B Castro, João Felipe C Franca, Denise SMS Araújo, (2020) Sitting–rising test: Sex- and age-reference scores derived from 6141 adults, European Journal of Preventive Cardiology, Volume 27(8), pages 888–890, https://doi.org/10.1177/2047487319847004
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