Why Turkish Get-Ups Are an Anti-Aging Powerhouse

Turkish Getups give you a bulletproof core and a fallproof body.

“Tim! Why do Turkish Get-ups? What’s so special about this exercise?”

I’ll tell you what makes them special. Turkish Get-ups are one of the best anti-aging exercises out there. They can give you a bulletproof core and a fall-proof body.

Learning to do heavy Turkish Get-ups will make you feel incredible:

• Confident

• Cool

• Badass

• Strong

This is just what it will do for your mind and soul. There are so many benefits for the body that we’ll get into below.

Most people can’t even dream of doing this exercise, but it can be quite simple to learn. It just takes a proper approach and some repetition to get it.

Not everyone can be a power lifter, but almost anyone can learn how to do the Turkish Get-up. Read on for the full breakdown.

Disclaimer at the footnote.¹

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Why Turkish Get-Ups Are an Anti-Aging Powerhouse

1. Enhanced Balance and Coordination

Maintaining balance is crucial to prevent falls as we get older. The Turkish Get-up requires coordination between multiple muscle groups, promoting better balance and stability.

Doing this exercise on a regular basis will increase proprioception², helping you stay agile and steady on your feet.

2. Increased Mobility and Flexibility

The range of motion to go from flat on your back to standing with a weight held over your head requires flexibility in the hips, shoulders, and spine. The ligaments and tendons in your legs, ankles, and feet get a workout too. Developing this skill will reduce stiffness and give you better overall joint health.

For myself, I have noticed improvements in every part of my legs, and it’s even making me a better runner. I’m less sore after a long run now that I’m doing get-ups.

3. Strength and Stability

Turkish get-ups engage the core muscles in multiple ways throughout the movement. This will reduce the likelihood of back pain and mitigate long periods of sitting.

All of these small changes to the body from doing this exercise over time will change your posture and improve overall body alignment. A better posture and tone will help you keep that boy-ish (girlish?) figure too!

Arms, shoulders, chest, legs, back, abs, and even the feet get a workout from a Turkish Get-up.

4. Mental Sharpness and Focus

Turkish Get-ups require concentration and focus. You can’t do this exercise on autopilot. The coordination and strategic movement help sharpen the mind.

Any activity that gets your whole brain firing is going to counteract mental decline from aging, and when you’ve done a set of this exercise, you have worked out your brain as well as your body.

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Why Do We Fall Down When We Get Older?

Even if you’re young now, PAY ATTENTION. You will be in the older category soon enough, and now is the time to build a strong body. Although if you’re getting up there, it’s still not too late.

Falls are a life changer. And not in a good way. This is the reverse of winning the lottery, and death is a possible outcome.

From the CDC:

“In 2019, 83% percent of hip fracture deaths and 88% of emergency department visits and hospitalizations for hip fractures were caused by falls.”

“Falls are the leading cause of injury-related death among adults ages 65 and older, and the fall death rate is increasing.4 The age-adjusted fall death rate increased by 41% from 55.3 per 100,000 older adults in 2012 to 78.0 per 100,000 older adults in 2021.”

We all know someone in their later years who struggles with balance and mobility issues.

Eventually, that person could be us.

This is a problem that you need to face and plan for. Failure to take the proper steps now GUARANTEES that you will be that person with mobility issues or worse, that has a nasty fall and injury.

Imagine being unable to do some of your favorite things because you can’t walk unassisted. Or even do your own grocery shopping.

My Mom has to use a walker and can barely make it across the living room without crashing and burning. The next fall could be the end of her ability to live on her own.

Here are some of my mom’s symptoms, and they are not unique. But she could have aged better. A total lack of exercise, sitting all day long in front of the TV, and a poor diet are what led to her legs, arms, and core strength wasting away.

Of course, there is unavoidable aging and muscle loss, but it can be accelerated at any age by not taking action and tending to your body.

My Mom Didn’t need to be in this bad of a shape. ALL OF THESE SYMPTOMS BELOW COULD HAVE BEEN AVOIDED, LESSENED OR SLOWED DOWN!

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1. Decreased Muscle Strength and Flexibility

• Lower muscle mass (sarcopenia), especially in the legs.

• Reduced strength makes it harder to recover from a slip/ trip.

• Awkward positions can cause a person with low core strength to lose their balance. Like putting on shoes or bending down to put dog food in the bowl.

• Mom’s legs are so weak that she has a hard time getting on and off the toilet or into a bath.

• Her hands and arms are weaker, too. At this point, she can’t prepare any food because her grip strength and arms aren’t up to the task, so my dad has to do everything for her.

2. Lack of Balance and Coordination

• Stiff joints or poor flexibility make it challenging to move feet and limbs accurately enough to navigate obstacles like the dog dish, cracks in the sidewalk, pebbles, etc.

• Reflexes are slowed down, making recovery from a stumble or trip a lot less likely.

• Lack of movement and lack of exercise accelerate the aging of the inner ear and other balance mechanisms in the body.

3. Fear of Falling

• Low confidence in her body makes my mother move cautiously and less often. This leads to even more weakening and increases her risk of falling more by the day. She plans her life around avoiding another fall (she has had three already, broken bones included).

Is that any way to live?

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Okay. Falling is a Problem. What Can We Do About It?

• Be active. Walking every day is a good start.

• Find a workout routine to maintain your flexibility and reflexes.

• Build and keep muscle mass. Pretty much the only way to do this is to move heavy things. Move it (the weight) or lose it (the muscles.) Get enough protein and nutrients to keep or build muscle. Hint: There’s almost no protein or nutrients in foods like bread, pasta, crackers, chips, popcorn, fries, or other waste-of-time foods.

• Be in the best shape you can be. All outcomes improve if you build a healthy body.

• Intend to be healthy. Go out of your way to think about this. Choose health.

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What’s one exercise that helps you learn to get down on the ground and back up safely, builds muscles, toughens up your core, works out many ligaments and tendons, improves your balance, makes you feel like a real Badass, takes less than 15 minutes a few times a week, can be done at home, and doesn’t require expensive equipment?

The Turkish Get-up.

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Resources:

Don't Want to Waste Time at the Gym? Try This Kettlebell Workout

Podcast - Kettlebell Guys Show: Why We Love Turkish Getups

1. . This post is for information purposes only. Always consult with your doctor before doing anything, even breathing. Be a responsible adult, and have an assessment done by a professional to ensure it is safe for you to start any new exercise program. By reading this, you take full responsibility for anything that comes after, including the end times. Good luck.

2. Proprioception: perception or awareness of the position and movement of the body.