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Why You Need To Lose Weight To Stand Easily!

Updated: Oct 2, 2023

Maintaining a healthy weight not only has numerous health benefits but also enhances our daily functional abilities.


One such important functional ability is the ease of standing up from a seated position on the floor.


Why is it hard to get up off the floor?


Are you wondering how to get up from the floor with bad knees?


Carrying excess weight can make this seemingly simple task more challenging.



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Emma Najman, NDIS NDIS Registered Provider and Cancer Rehab Physiotherapist, Pilates Instructor and Yoga Therapist
Emma Najman, NDIS Registered Provider and Cancer Rehab Physiotherapist, Pilates Instructor and Yoga Therapist

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In this blog post, we will explore effective weight loss strategies that can improve your ability to stand with ease from sitting on the floor, based on scientific findings and expert recommendations.


In the 70’s and 80’s we did not have the obesity problem we see so frequently today.

Changes in lifestyle including sitting more due to the increase in screen use and cars, rather than incidental walking.


Screen time into the evening affects our sleep patterns so frequently we are sleep deprived, driving up the hormone grelin, which stimulates our hunger centre, in our brain, causing us to desire and reach for high sugar snacks, high in calories and low in nutrient value and satisfaction, leading to overeating and eating more calories than we are expending.


There is far more ease of access to processed, calorie rich, nutrient and fibre poor foods which stimulate the ‘feel good’ centre in our brain, previously stimulated by ‘natures treats’, such as berries and nuts.



Natures Treats, Blueberries, fibre and antioxidant rich
Natures Treats, Blueberries, fibre and antioxidant rich


Research shows by the time women struggling with weight management reach 45, they have been on an average of 60 diets.


Diets lead to decreased metabolism in the long term and a gradual increase in weight, over time. The body has a natural homeostasis and when weight loss is fast due to a large calorie drop and deprivation of foods craved, the brain tends too drive increased intake once diets have stopped. Each subsequent diet compounds the effects.


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So what is the solution to long term, sustained weight loss?


Set Realistic Weight Loss Goals:


Setting realistic weight management goals is crucial for long-term success. Consult a healthcare professional or a registered dietitian to determine a healthy target weight and develop a personalised weight loss plan for numerous health benefits. Gradual and sustainable weight loss is more likely to lead to improved physical function. Research is showing that a maximum of 4 weeks of a gradual reduction in calories, followed by 4 weeks eating at your weight sustaining calorie consumption, rather than long periods of low calories, prevents the metabolism from slowing down, cravings and subsequent weight gains. These 4 week cycles should be repeated to gradually reach the healthy weight, then sustain with healthy long term, sustainable, eating patterns.



Caloric Deficit:


Creating a caloric deficit is fundamental for weight loss. It involves consuming fewer calories than you expend. Focus on a balanced diet that includes nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains, which make the body feel full and satisfied, reducing cravings for calorie rich, nutrient and fibre poor foods. Reprogramming the brain to desire, ‘natures treats’ rather than processed treats. Portion control and mindful eating can help reduce overall calorie intake.



Regular Exercise Routine:


Exercise plays a vital role in weight loss and improving physical function. Incorporate a combination of cardiovascular physical fitness exercises (e.g., brisk walking, cycling, swimming) and strength training activities (e.g., resistance exercises, weightlifting), into your routine. Engaging in regular exercise helps burn calories, build muscle strength, and improve overall fitness.

Functional movements, including getting up and down from floor, improve with increased core strength, muscle tone, joint health, fat reduction and increased energy.


Strength Training with Resistance, Back Squat
Strength Training with Resistance, Back Squat

Resistance Training:


Body strength training exercises specifically target the muscles involved in standing up from a seated position. Focus on exercises that strengthen the lower body, to provide strength to get up off the floor, including squats, lunges, step-ups, and leg presses. Gradually increase the intensity and resistance to challenge your muscles and promote further strength gains. Eventually you can aim to get up off the floor without using your hands.


See previous Blog Post for details on strength exercise routines:




Flexibility and Mobility Training:


Enhancing flexibility and mobility can contribute to easier transitions from sitting to standing. Incorporate stretching exercises into your routine, particularly for the hip flexors, hamstrings, glutes, calves and quadriceps. Yoga and Pilates are excellent options for improving flexibility and core strength, both important to improve floor to stand.


See previous Blog Posts for details on improved mobility and flexibility training:




Yoga King Pigeon Stretch for hip muscle lengthening
Yoga King Pigeon Stretch for hip muscle lengthening

Balance and Stability Training:


Maintaining balance and stability is important when standing from the floor from a seated position, for easier movement. Include exercises that improve balance, such as standing on one leg, heel-to-toe walking, and yoga poses like tree pose. Incorporating balance training can enhance your ability to stand up safely and confidently.


See previous Blog Post for details on improving your balance:




Reduce daily screen time:

Making regular breaks during the day to get up and walk around, go for a walk at lunch time and after work and switch off screens at least 2 hours before going to bed.



Increase sleep:


Ensure you get 7-8 hours sleep for men, and 8-9 hours for women, going to bed and getting up at the same time each day.



Monitor and Track Progress:


Consistently monitoring and tracking your progress can help you stay motivated and identify areas for improvement. Keep a record of your weight, measurements, and functional abilities, such as the time it takes to stand up from sitting on the floor. Celebrate and share your wins with friends and family, encouraging them to also adopt a healthy lifestyle. Regularly reassess your goals and adjust your strategies accordingly.



Seek Professional Guidance:


If you are uncertain about designing a weight loss plan including a balanced diet, or need additional support, consider consulting with professionals. A registered dietitian, personal trainer, or physiotherapist can provide expert guidance tailored to your specific needs and goals.



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Conclusion:


Improving the ability to stand with ease from sitting on the floor is achievable through effective weight loss strategies.


By setting realistic goals, creating a caloric deficit, every 4 weeks, followed by maintenance calories for 4 weeks, engaging in regular exercise, incorporating strength training, enhancing flexibility and mobility, focusing on balance and stability, reducing screen time and increasing sleep time and quality, then monitoring your progress, you can make significant strides towards reaching a healthy weight and enhancing your functional abilities.


Remember to consult with professionals to ensure a safe and tailored approach to your weight loss journey.


All too overwhelming?


Pick one focus to begin and once you have mastered with consistency add another, until you form habit change, then improvement in your function will follow.


Remember, change takes time!

Any questions? 🙋‍♀️


Comment below 👇


In our next BLOG post we will discuss another reason why you are struggling to get up off the floor and the solutions.



Do you need help to get started?




Emma Najman, NDIS Registered Provider and Cancer Rehab Physiotherapist, Pilates Instructor and Yoga Therapist
Emma Najman, NDIS Registered Provider and Cancer Rehab Physiotherapist, Pilates Instructor and Yoga Therapist




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