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    "parsed_content": "A 20-Minute Workout for Aging WellThese exercises can help you get up off the floor more comfortably, an important skill as you get older.Skip to contentSkip to site indexSearch & Section NavigationSection NavigationAccountAccountGoHome U.S.SECTIONSU.S.PoliticsNew YorkCaliforniaEducationHealthObituariesScienceClimateWeatherSportsBusinessTechThe UpshotThe MagazineTOP STORIESDonald TrumpSupreme CourtCongressImmigrationAbortionLatest PollsNEWSLETTERSThe MorningMake sense of the day\u2019s news and ideas.The EveningCatch up on big news, and wind down to end your day.See all newslettersPODCASTSThe DailyThe biggest stories of our time, in 20 minutes a day.See all podcastsWorldSECTIONSWorldAfricaAmericasAsiaAustraliaCanadaEuropeMiddle EastScienceClimateWeatherHealthObituariesTOP STORIESMiddle East CrisisRussia-Ukraine WarChina International RelationsThe Global ProfileLeer en Espa\u00f1olNEWSLETTERSThe WorldA guide to understanding the news, made for readers around the globe.Your Places: Global UpdateThe latest news for any part of the world you select.Canada LetterBackstories and analysis from our Canadian correspondents.See all newslettersBusinessSECTIONSBusinessTechEconomyMediaFinance and MarketsDealBookPersonal TechEnergy TransitionYour MoneyTOP STORIESU.S. EconomyStock MarketArtificial IntelligenceNEWSLETTERSDealBookThe most crucial business and policy news you need to know.On TechOur best tech reporting from the week.See all newslettersPODCASTSHard ForkOur tech journalists help you make sense of the rapidly changing tech world.See all podcastsArtsSECTIONSToday's ArtsBook ReviewBest SellersDanceMoviesMusicTelevisionTheaterPop CultureT MagazineVisual ArtsRECOMMENDATIONS100 Best Movies of the 21st CenturyCritic\u2019s PicksWhat to ReadWhat to WatchWhat to Listen To5 Minutes to Make You Love MusicNEWSLETTERSBooksReviews, news and features to help you find your next read.WatchingStreaming TV and movie recommendations.See all newslettersPODCASTSBook ReviewThe podcast that takes you inside the literary world.PopcastPop music news, new songs and albums, and artists of note.See all podcastsLifestyleSECTIONSAll LifestyleWellTravelStyleReal EstateFoodLoveYour MoneyPersonal TechT MagazineCOLUMNS36 HoursAsk WellThe HuntModern LoveWhere to EatVowsSocial Q\u2019sThe EthicistAsk the TherapistNEWSLETTERSThe WeekenderUnwind with stories about culture and the way we live.WellEssential news and guidance to live your healthiest life.See all newslettersPODCASTSModern LoveThe complicated love lives of real people.See all podcastsOpinionSECTIONSOpinionGuest EssaysEditorialsOp-DocsVideosLettersTOPICSPoliticsWorldBusinessTechClimateHealthCultureCOLUMNISTSJamelle BouieMaureen DowdDavid FrenchThomas L. 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Win ProjectionsNEWSLETTERSThe PulseDelivering the top stories in sports, Sunday to Friday.See all newslettersPLAYConnections: Sports Edition Connections: Soccer Edition Connections Coach U.S.InternationalCanadaEspa\u00f1ol\u4e2d\u6587A 20-Minute Workout for Aging WellThese exercises can help you get up off the floor more comfortably, an important skill as you get older.Credit...Supported bySKIP ADVERTISEMENTShare full articleBy Hannah SingletonVideos by Theodore TaePublished Sept. 9, 2026Updated Sept. 28, 2026Leer en espa\u00f1olFalls are one of the leading causes of injury for adults, and many people work on balance and coordination to prevent them in the first place. But the ability to get up off the floor easily is just as important, especially for adults who live alone or want to maintain independence with age, said Ashley Katzenback, a physical therapist in Sandwich, Mass.Whether you\u2019re playing with a grandchild, gardening or reaching for something under the couch, getting up and down from the floor is an essential life skill, said Sarah Fuhrmann, a fitness coach in Houghton, Mich., who specializes in functional aging and works with women in their 60s, 70s and 80s. \u201cI tell my clients, \u2018We\u2019re not going to be the \u201cI\u2019ve fallen and I can\u2019t get up\u201d lady!\u2019\u201d she said.One of the best ways to practice this skill is straightforward: Get down onto the floor and back up again, however you can. Ms. Katzenback has her clients practice the movement at least once a day.But getting off the floor comfortably also requires strength and mobility in several parts of the body. This workout, which was created with Ms. Katzenback and Ms. Fuhrmann, targets those building blocks individually before putting them all together. The exercises begin on the ground and gradually work up to standing, so you can practice each stage of getting back onto your feet.AdvertisementSKIP ADVERTISEMENTOverviewTime: 20 minutesIntensity: MediumImageImageWhat You\u2019ll NeedA matA chair or benchA roughly six-inch stepOptional: A light to medium dumbbellQuadruped Hip CARsRepetitions: Five each direction, per legTargets: Hip mobilityVideoStart on your hands and knees, with your wrists under your shoulders and your knees under your hips. Press firmly through your palms and brace your core to keep your torso as still as possible. Lift your right knee off the ground and bring it out to the side, opening through your hip until your knee is in line with your pelvis. From there, circle your knee behind you, rotating through your hip until your thigh extends behind you and your heel points toward the ceiling. Lower your knee back to the starting position. Focus on creating the largest circle you can from your hip without twisting through your torso or lower back. Complete five slow, controlled circles and then switch directions. AdvertisementSKIP ADVERTISEMENTChild\u2019s Pose to Press UpRepetitions: 10Targets: Lower-back stretch and upper-body strengthVideoStart on your hands and knees and then push your hips back toward your heels as you extend your arms in front of you into a child\u2019s pose. From there, shift your weight forward, bringing your hips toward the floor as you straighten your legs behind you and press through your hands to lift your chest. Keep your shoulders down and away from your ears, and only extend as far as feels comfortable through your lower back. Bend your knees and push your hips back toward your heels to return to child\u2019s pose. Flow slowly between the two positions for 10 repetitions, holding for longer where it feels good.Glute BridgeRepetitions: 10Targets: Lower-body strengthVideoLie on your back with your knees bent and your feet flat on the floor, hip-width apart and about six inches from your butt \u2014 they should be slightly closer than what feels natural. Extend your arms out alongside your body and press into the ground to stabilize. Squeeze your glutes and drive through your feet to lift your hips off the floor. Rise as high as you can through your hips without arching your back. Pause for one second at the top and then slowly lower your hips back to the floor.AdvertisementSKIP ADVERTISEMENTKneel to StandRepetitions: Five on each sideTargets: Lower-body strength and mobilityVideoStart in a tall kneeling position with both knees on the floor and your torso upright. Step one foot forward so you\u2019re in a half-kneeling position, and then press through that foot to bring your back foot forward and come to standing. Reverse the movement, stepping back with the same leg and lowering your knee to the floor, followed by the other knee. Complete five repetitions leading with one leg, and then five leading with the other. For extra support, you can place one hand on a sturdy chair. To make this movement more challenging, hold a dumbbell at your chest.Half Kneeling LiftoffsRepetitions: 10 on each sideTargets: Hip strength and stabilityAdvertisementSKIP ADVERTISEMENTVideoStart in a lunge position, with your right foot forward and the ball of your left foot on the ground behind you. Bend your knees, lowering until your back knee taps the ground. Drive through your feet to raise your back knee until it hovers about five inches off the ground, and then lower back down and tap the ground again. Keep your torso upright and your core engaged. If this movement bothers your back knee, you can put a mat or pillow beneath it.To make this move easier, you can hold onto a chair with one hand for stability.InchwormRepetitions: FiveTargets: Full-body strength and mobilityVideoStand at the back of your mat with a slight bend in your knees. Tuck your chin and round your back, rolling through your spine until your hands reach the floor. (You can bend your knees as much as you need to.) Keeping your feet in place, walk your hands forward until you reach the front of the mat. Hold a plank position for one second. Reverse the movement and walk your hands back to your feet. Slowly round up through your spine until you are standing.AdvertisementSKIP ADVERTISEMENTLateral Step UpRepetitions: 10 per sideTargets: Outer-hip strengthVideoStand sideways next to a low step, with your inside leg planted fully on the step. Shift your weight onto that leg and drive through your foot to stand up, bringing your opposite foot up toward the step. Try not to push off the foot on the floor \u2014 the strength should come from the foot on the step. Bend your standing knee to lower back to the starting position with control. Box SquatRepetitions: EightTargets: Lower-body strengthVideoStand in front of a chair, box or bench with your feet about shoulder-width apart. To get the proper height, your knees should form about a 90-degree angle when you sit on the surface. Brace your core, and then push your hips back and bend your knees to lower toward the seat. Lightly sit onto the chair or box, but avoid rolling back onto your sit bones. You should not relax your leg and core muscles as you land on the chair \u2014 keep them engaged. Press through your feet to stand back up, squeezing your glutes as you straighten your hips. Once you can complete the repetitions with ease, you can make this move more challenging by holding a dumbbell at your chest.On-set trainer: Amanda KatzAdvertisementSKIP ADVERTISEMENT",
    "published_at": "2026-09-09T09:02:01+00:00",
    "author_name": "Hannah Singleton",
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