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 doesn’t just stretch your legs—it challenges your balance, mobility, strength, and posture. And perhaps most importantly—it’s not just about sitting on the floor. It’s about keeping the strength and confidence to get down there and back up again. That ability is a key marker of vitality, independence, and resilience as we age.
Let’s explore why spending some time on the floor can make a big difference in your long-term well-being.
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.
Each time you practice getting down and up, you’re training your body for one of life’s most important movements—whether that’s recovering from a fall, playing on the floor with grandkids, or simply feeling confident that you can move safely and with ease.
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. These are the muscles that help you get off the floor with ease—an ability that research connects with longer life and greater independence as we age.
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.
🌿 Why Getting Up Matters
Being able to rise from the floor without using your hands (or with minimal support) is so much more than a fitness goal. It’s a real-life skill that helps prevent falls, supports independence, and signals overall body resilience. Practicing floor sitting helps keep that ability alive.
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
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