Can You Do This One Movement?
What It Reveals About Your Health, Longevity, and Strength After 40
By Lyen Wong | Wellness Specialist | Founder of Lyen Wong-Fitness & FitPregnantandBeyond
Let’s talk about healthy aging—not just living longer, but living well.
If you’re in your 40s, 50s, or beyond—whether navigating perimenopause, working long hours at a desk, or enjoying your retirement— your well-being is measured by more than bloodwork or body weight. It’s about how easily you move, how stable you feel, and whether you can get up from the floor without help.
There’s one simple, low-tech test that quietly reflects how well you’re aging: The Sitting-Rising Test—and it might just be the wake-up call your body’s been waiting for.
What Is the Sitting-Rising Test?
It’s simple in concept, yet surprisingly difficult for many:
Start standing. Sit down on the floor. Then rise back up—without using your hands, knees, or any support.
This one movement assesses five key components of longevity-focused fitness:
✅ Core and lower-body strength
✅ Hip, knee, and ankle mobility
✅ Flexibility through the back, hamstrings, hip flexors, calves, and inner thighs
✅ Balance and postural control
✅ Joint stability and neuromuscular coordination
Although it may look easy, research shows your ability to complete this movement is linked to your risk of injury, loss of independence, and even a shorter lifespan.
This Is Daily Life in one of the World’s Longest-Living Cultures
If the test feels challenging, you’re not alone. In today’s modern lifestyle, most people rarely interact with the floor. But in places like Okinawa, Japan— a well-known Blue Zone where residents routinely live into their 90s—this type of movement is part of everyday life.
Okinawans sit cross-legged, kneel, or squat to eat, garden, relax, and socialize. These floor-based positions promote:
Open hips and mobile joints
Pain-free functional movement
Lifelong joint health
Strength built through natural movement— without a gym or fitness machines.
Longevity in these cultures isn’t just about genetic or what they eat — it’s how they move consistently and naturally throughout the day every day.
Why It Gets Harder After 40
Aging brings physical changes that affect movement—whether you’re mostly sedentary or have been active for years.
Decades of desk work, driving, prolonged sitting, or even repetitive overtraining can contribute to:
Soft tissue degeneration
Chronic inflammation and joint stiffness
Postural imbalances
Loss of movement confidence and coordination
And for many women, hormonal shifts during perimenopause can further impact muscle mass, joint mobility, strength, and overall energy—making it harder to move the way you used to, even with regular exercise.
Common Areas That Need Attention
• Tight hips and ankles
• Weak core and glutes
• Muscle stiffness from prolonged sitting
• Poor posture and alignment
• Decreased stability and coordination
This Isn’t About Perfection—It’s About Progress
The Sitting-Rising Test isn’t a final score. it’s a functional check-in. Think of it as a baseline for where you are now and a motivator for where you could be.
Focus on practical, sustainable training—with the right approach, you will:
✅ Restore postural alignment and muscle balance
✅ Strengthen your core, glutes, and back
✅ Increase your flexibility and joint range of motion
✅ Rebuild functional movement patterns
✅ Prevent falls, stiffness, and daily discomfort
My Smart Training Program Supports Exactly That
Through simple yet highly effective exercises, I help adults 40 and over rebuild movement confidence, restore function, and prevent decline—without extreme workouts or complicated routines.
We focus on movement that works with your body, not against it.
This program is specifically designed for:
👩💻 Professionals with busy lifestyles
🧘♀️ Women navigating perimenopause or menopause
👟 Adults over 50 looking to stay active and independent
Your Next Step: Try It. Feel It. Train It.
✅ Try the Sitting-Rising Test.
📊 Notice where your body struggles—ankles, hips, knees, balance, flexibility.
🧠 Use the results to guide your next step.
🌿 Add 5–10 minutes of floor-based movements daily (kneeling, squatting, or sitting cross-legged).
☑️ Always move pain-free. If you have limitations or injuries, consult a licensed professional first.
🌬️ Coming up next: “The Best Core Exercise for Pregnancy & Postpartum Recovery: 360° Breathing”
Let’s Stay Connected!
🖥️ Visit: www.lyenwong.com
📱 Follow: @thewonganonly
🎥 YouTube: https://www.youtube.com/@lyenwongpersonaltraining