Why Sitting on the Ground for 30 Minutes a Day Is a Game-Changer

January 29, 2025

By: Dr. Mary Rose Strickland

As a physical therapist at New Life Physical Therapy, I’m always looking for simple, impactful ways to enhance mobility, strength, and overall longevity. One often-overlooked practice is sitting on the ground for 30 minutes a day. It might sound unusual at first, but the benefits are incredible for your body and long-term health. In fact, Dr. Andrew Huberman recently highlighted this concept on his podcast, citing physical therapist Kelly Starrett, who recommends ground sitting for its many benefits.

Let’s dive into why sitting on the ground daily could be one of the best additions to your health routine.

The Benefits of Ground Sitting

  1. Improved Mobility and Joint Health Sitting on the ground encourages your hips, knees, and ankles to move through their full range of motion. Unlike sitting in a chair, ground sitting naturally stretches and strengthens these joints. Over time, this practice can enhance flexibility and reduce stiffness, particularly in the hips and lower back.
  2. Practice Getting Up and Down Regularly transitioning between the ground and standing positions strengthens key muscles in your lower body, core, and back. It also hones your balance and coordination—two critical components for fall prevention as you age. Studies have shown that people who regularly practice getting up and down off the ground have a lower risk of falls and injuries compared to those who don’t.
  3. Longevity Boost Did you know that your ability to get up from the ground is a predictor of longevity? A study published in the European Journal of Preventive Cardiology found that people who could sit down and get up from the floor without using their hands lived longer than those who couldn’t. Ground sitting fosters this life-extending skill by keeping you mobile, agile, and strong.
  4. Engages Core and Postural Muscles Sitting on the ground activates your core and postural muscles in ways that chairs don’t. Whether you’re cross-legged, in a kneeling position, or simply leaning back on your hands, your body must stabilize itself. This can lead to better posture and a stronger midsection over time.

Practical Tips to Get Started

If sitting on the ground feels uncomfortable or is new to you, don’t worry. Start small and build up gradually. Here’s how:

  • Ease Into It: Begin with 5 minutes a day. As your body adapts, gradually increase your time until you can sit comfortably for 30 minutes.
  • Use a Chair for Support: Place a sturdy chair nearby to assist with getting up and down, especially if you’re concerned about balance or strength.
  • Mix It Up: There’s no “right” way to sit on the ground. Try different positions, like cross-legged, kneeling, or sitting with your legs extended. Adjust as needed to stay comfortable.
  • Incorporate Movement: While you’re on the ground, consider adding gentle stretches or movements to make the most of your time.
  • Advance Tips: Do this regularly now? Look at how you get up and down. Can you get up and down without using your arms? Make this your next practice.

Make It a Habit

Ground sitting doesn’t have to feel like a chore. Pair it with activities you enjoy, such as reading, playing with your kids or pets, or watching your favorite show. The key is consistency. Over time, you’ll notice improvements in your strength, flexibility, and overall well-being.

A Simple Step Toward Longevity

At New Life Physical Therapy, we’re passionate about helping you stay active and independent throughout your life. Ground sitting is a low-cost, high-reward practice that anyone can start today. It’s a simple way to challenge your body, build strength, and reduce your risk of falls.

If you’d like help getting started or want to learn more about how to improve your mobility and longevity, we’d love to hear from you. Schedule a discovery consultation with us at New Life Physical Therapy, and let’s create a plan to help you move and feel your best.