{"id":19196,"date":"2026-08-29T10:10:52","date_gmt":"2026-08-29T08:10:52","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/le-test-de-5-secondes-montre-si-vous-aurez-des-problemes-en-vieillissant\/"},"modified":"2026-08-29T10:10:53","modified_gmt":"2026-08-29T08:10:53","slug":"le-test-de-5-secondes-montre-si-vous-aurez-des-problemes-en-vieillissant","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/le-test-de-5-secondes-montre-si-vous-aurez-des-problemes-en-vieillissant\/","title":{"rendered":"Le test de 5 secondes montre si vous aurez des probl\u00e8mes en vieillissant"},"content":{"rendered":"<p><!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><\/p>\n<div data-hk=\"0000a124212000a23100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Il y a quelques ann\u00e9es, lors d\u2019une s\u00e9ance d\u2019entra\u00eenement, j\u2019ai observ\u00e9 une femme \u00e2g\u00e9e essayant d\u00e9sesp\u00e9r\u00e9ment de se relever du sol sans aide. Elle \u00e9tait mentalement alerte et motiv\u00e9e, mais physiquement, elle n&rsquo;en \u00e9tait tout simplement plus capable. Ce moment m\u2019a laiss\u00e9 une profonde impression. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Parce que \u00e7a<strong> La capacit\u00e9 de se relever de mani\u00e8re autonome d\u00e9termine la qualit\u00e9 de vie, l\u2019ind\u00e9pendance et la s\u00e9curit\u00e9 des personnes \u00e2g\u00e9es.<\/strong>. Lorsque nous perdons ce mouvement, nous perdons souvent bien plus que du muscle : nous perdons la libert\u00e9. <\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2312004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>La bonne nouvelle\u00a0: cette comp\u00e9tence peut \u00eatre entra\u00een\u00e9e. Et cela en dit bien plus sur notre corps que nous ne le pensons.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23140\" class=\"Article-ReusableText Html-Block\" data-qa-article-reusable-content-text><!--$--><!--\/--><!--$--><!--\/--><\/p>\n<div>\n<p>Le Dr Mich\u00e8l Gleich est titulaire d&rsquo;un doctorat en sciences de l&rsquo;\u00e9ducation et du sport et est un ancien athl\u00e8te de comp\u00e9tition. Il fait partie de notre Cercle EXPERTS. <\/p>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Le test de 5 secondes \u2013 c&rsquo;est ainsi que vous testez vos capacit\u00e9s<\/h2>\n<p>Les m\u00e9decins appellent cela un \u00ab marqueur fonctionnel \u00bb : une t\u00e2che quotidienne simple qui montre une v\u00e9ritable forme physique \u2013 non pas th\u00e9orique, mais r\u00e9elle. Le test est simple :<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23160\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p><strong>Asseyez-vous sur le sol et essayez de vous relever sans utiliser vos mains ni vous soutenir.<\/strong><\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2317004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Est-ce que cela peut se faire en douceur ? Ou avez-vous besoin de soutien, d\u2019\u00e9lan ou de force de la part de vos bras ? <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Des \u00e9tudes montrent que les personnes qui ma\u00eetrisent ce test avec confiance courent un risque nettement inf\u00e9rieur de chutes, de blessures, de besoins de soins et de perte de mobilit\u00e9 \u00e0 un \u00e2ge avanc\u00e9. Non pas \u00e0 cause de l\u2019exercice lui-m\u00eame, mais parce qu\u2019il requiert exactement les comp\u00e9tences qui nous prot\u00e8gent toute la vie.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a100\" class=\"Ad-Carousel mb-xl row\">\n<div data-hk=\"0000a124212000a231a1010\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231a1011004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231a1012\" class=\"col-lg-4\">\n<aside data-hk=\"0000a124212000a231a1013004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<div data-hk=\"0000a124212000a231a1014\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231a1015004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 3\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231a110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Pourquoi cet exercice simple est si crucial<\/h2>\n<p>Se relever du sol semble banal. Mais biom\u00e9caniquement, c\u2019est l\u2019un des mouvements quotidiens les plus complexes :<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a12004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>Force des jambes, des fesses et du tronc<\/li>\n<li>\u00e9quilibre<\/li>\n<li>coordination<\/li>\n<li>Mobilit\u00e9 des hanches, des chevilles et du dos<\/li>\n<li>Contr\u00f4le de la respiration<\/li>\n<\/ul>\n<p>Ceux qui ne parviennent plus \u00e0 g\u00e9rer ce mouvement connaissent g\u00e9n\u00e9ralement tr\u00e8s t\u00f4t leurs premi\u00e8res limitations &#8211; souvent inaper\u00e7ues\u00a0:<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>diminution de la force des jambes<\/li>\n<li>\u00e9quilibre instable<\/li>\n<li>mobilit\u00e9 limit\u00e9e<\/li>\n<li>risque accru de chute<\/li>\n<\/ul>\n<h2>Pourquoi nous perdons cette capacit\u00e9<\/h2>\n<p>Notre corps apprend par l\u2019usage. Et il d\u00e9sapprend en laissant les choses de c\u00f4t\u00e9.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a15004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a160\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>On s&rsquo;assoit trop, on ne se l\u00e8ve pas assez, on bouge trop rarement par terre. Si nous ne nous agenouillons pas, ne nous accroupissons pas ou ne nous baissons pas r\u00e9guli\u00e8rement, le corps perd\u00a0:<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a170\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>agilit\u00e9<\/li>\n<li>\u00e9quilibre<\/li>\n<li>muscles profonds et stabilisateurs<\/li>\n<li>Ayez confiance en votre propre force<\/li>\n<\/ul>\n<p>De nombreuses personnes sont \u00ab en forme \u00bb sur le papier, mais ne peuvent pas se tenir debout sans s\u2019appuyer sur leurs deux bras. Il s&rsquo;agit d&rsquo;un signal d&rsquo;avertissement.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>C&rsquo;est ainsi que vous entra\u00eenez sp\u00e9cifiquement votre capacit\u00e9 \u00e0 vous lever du sol<\/h2>\n<p>Voici un programme simple et fonctionnel que tout le monde peut d\u00e9marrer imm\u00e9diatement, quel que soit son \u00e2ge\u00a0:<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a19004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h3>a) Squats (3\u00d710 r\u00e9p\u00e9titions)<\/h3>\n<p>Renforce les jambes, les hanches et le tronc \u2013 la base de tout mouvement debout.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a210\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h3>b) Fentes (3 \u00d7 8 de chaque c\u00f4t\u00e9)<\/h3>\n<p>Am\u00e9liore l&rsquo;\u00e9quilibre, les muscles centraux et la force dans les angles du quotidien.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a220\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h3>c) Mobilisation de la hanche (2-3 minutes par jour)<\/h3>\n<p>Mouvements circulaires doux, ouvertures, \u00e9tirements \u2013 pour plus de libert\u00e9 de mouvement.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a23004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a240\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h3>d) \u00ab Assis-debout \u00bb depuis le sol (5 r\u00e9p\u00e9titions)<\/h3>\n<p>Lent, contr\u00f4l\u00e9.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a250\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Objectif : Soutenez-vous moins avec vos mains chaque semaine.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a26004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-6\" data-orientation=\"hor\" data-index=\"6\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a270\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h3>e) Entra\u00eenement d&rsquo;\u00e9quilibre (1 minute par c\u00f4t\u00e9)<\/h3>\n<p>Debout sur une jambe, en d\u00e9pla\u00e7ant l\u00e9g\u00e8rement votre poids \u2013 une pure pr\u00e9vention des chutes.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a280\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Ces exercices activent les syst\u00e8mes dont nous avons le plus besoin en vieillissant.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a290\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Que se passe-t-il si nous descendons \u00e0 nouveau plus souvent ?<\/h2>\n<p>La capacit\u00e9 de toucher le sol et de se relever modifie tout le corps :<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a300\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>plus de puissance<\/li>\n<li>meilleure coordination<\/li>\n<li>des hanches plus mobiles<\/li>\n<li>muscles centraux stables<\/li>\n<li>\u00e9tapes s\u00e9curitaires<\/li>\n<li>moins de mal de dos<\/li>\n<\/ul>\n<p>Dans la vie de tous les jours, cela signifie : monter les escaliers devient plus facile, jardiner devient plus d\u00e9tendu, jouer avec les enfants ou petits-enfants devient plus naturel. Il ne s\u2019agit pas de briller athl\u00e9tiquement. Il s&rsquo;agit d&rsquo;\u00e9voluer en toute s\u00e9curit\u00e9 dans votre propre vie.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a31004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-7\" data-orientation=\"hor\" data-index=\"7\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a320\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Aper\u00e7u personnel<\/h2>\n<p>En tant que p\u00e8re, je sais combien de fois par jour je vais par terre : jouer, nettoyer, faire des c\u00e2lins. Et \u00e0 chaque fois je ressens : <strong>Ce mouvement vous garde jeune. <\/strong>En tant qu&rsquo;ancien soldat, j&rsquo;ai appris \u00e0 quel point il est essentiel de se relever rapidement, en toute s\u00e9curit\u00e9 et sans aide. Et en tant que coach, je vois chaque jour des gens qui retrouvent de la force \u2013 physiquement et int\u00e9rieurement. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a330\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Pour moi, le mouvement est une expression de gratitude : je peux bouger. Je peux \u00eatre fort. Je peux utiliser mon corps. Tout le monde peut retrouver cette capacit\u00e9, peu importe depuis combien de temps elle semble perdue.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a34004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-8\" data-orientation=\"hor\" data-index=\"8\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a350\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>\u00c0 propos, la femme plus \u00e2g\u00e9e de la formation a r\u00e9ussi. Pas ce jour-l\u00e0, mais quelques mois plus tard. Elle s&rsquo;est entra\u00een\u00e9e, a ri, maudit, a pers\u00e9v\u00e9r\u00e9 &#8211; et \u00e0 un moment donn\u00e9, elle s&rsquo;est relev\u00e9e. Sans aucune aide. Elle a pleur\u00e9 de joie. Pas \u00e0 cause de la pratique. Mais parce qu&rsquo;elle avait retrouv\u00e9 une certaine libert\u00e9.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a360\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Ce seul mouvement nous montre o\u00f9 nous en sommes \u2013 et o\u00f9 nous pouvons aller. Si vous parvenez \u00e0 les g\u00e9rer, vous b\u00e9n\u00e9ficierez d\u2019une protection cruciale pour votre vieillesse. Si ce n\u2019est pas le cas, c\u2019est le meilleur moment pour y travailler. Votre corps vous remerciera \u2013 aujourd\u2019hui, demain et pendant de nombreuses ann\u00e9es \u00e0 venir.<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il y a quelques ann\u00e9es, lors d\u2019une s\u00e9ance d\u2019entra\u00eenement, j\u2019ai observ\u00e9 une femme \u00e2g\u00e9e essayant<\/p>\n","protected":false},"author":1,"featured_media":19197,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[9427,16,210,1248,7103,1390,7906,263],"class_list":["post-19196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-aurez","tag-des","tag-montre","tag-problemes","tag-secondes","tag-test","tag-vieillissant","tag-vous","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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