A centuries-old slow standing movement practice. Repeated findings: fewer falls, better balance, less knee and back pain, better sleep, lower blood pressure, improved thinking and mood — though much research comes from groups with a stake in the result. It builds no muscle or peak fitness. Cost is about two supervised hours weekly for several months. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Seated systolic / diastolic blood pressure | 110–120 / 70–80 mmHg | Best-evidenced laboratory effect |
| Waist circumference | <94 cm (men), <80 cm (women) | Largest metabolic trial's endpoint |
| Fasting plasma glucose | 75–85 mg/dL (4.2–4.7 mmol/L) | Glycemic shift; hypoglycemia risk |
| Glycated hemoglobin | 4.8–5.3% | Three-month average; trials failed to move it |
| High-sensitivity C-reactive protein | <0.5 mg/L | Dose-dependent inflammation effect |
| Fasting lipid panel | Triglyceride:HDL-C <1.5 (mg/dL) | Lipid changes seen in pooled trials |
| 25-hydroxyvitamin D | 40–60 ng/mL (100–150 nmol/L) | Gates the bone and fall benefits |
| Bone mineral density T-score | ≥ −1.0 at spine and hip | Where high-certainty benefit is claimed |
| Resting heart rate | 50–65 bpm | Simple proxy for the autonomic shift |
| Heart-rate variability | No established target; track own baseline | Direct readout of the parasympathetic shift |
| Timed Up and Go | <10 seconds | Largest measured functional effect |
Cadence: Functional tests at 4 and 12 weeks; blood pressure monthly; blood chemistry at 3 months, then every 6–12 months; bone density every 2 years.