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Sit-to-stand exercise
The sit-to-stand exercise strengthens your lower body and helps you maintain or improve your mobility and balance.
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Sit-to-stand exercise
The sit-to-stand exercise strengthens your lower body and helps you prevent falls by maintaining or improving your mobility and balance.
Aim to complete the following exercises in a slow, controlled manner without using your hands to assist you.
Start by doing 5-10 repetitions. Have a rest for 1 minute, then repeat 2 or 3 times.
The sit-to-stand exercise strengthens your lower body and helps you prevent falls by maintaining or improving your mobility and balance.
Aim to complete the following exercises in a slow, controlled manner without using your hands to assist you.
Start by doing 5-10 repetitions. Have a rest for 1 minute, then repeat 2 or 3 times.
Read less...Important safety notice: exercise with caution
These exercises may not be suitable for you. Consult a health professional before beginning this exercise if you are unsure.
You may experience mild muscle soreness that lasts a few days after this exercise. Seek medical assistance if you feel any new or increasing pain, or if you feel dizzy, clammy, or short of breath.
Step 1
- Sit at the front edge of a sturdy chair with or without armrests.
- Place your feet flat on the floor, shoulder-width apart.
- Bend your knees slightly.
- Sit at the front edge of a sturdy chair with or without armrests.
- Place your feet flat on the floor, shoulder-width apart.
- Bend your knees slightly.
Step 2
- Lean forward to bring your nose over your feet.
- Push through your legs to carefully stand up.
- Optional: to make this more challenging, do this step without using armrests.
- Lean forward to bring your nose over your feet.
- Push through your legs to carefully stand up.
- Optional: to make this more challenging, do this step without using armrests.
Step 3
- Stand up tall.
- To sit back down from your standing position, slightly bend your knees and push your hips towards the back of the chair.
- Slowly lower yourself safely back onto the chair.
- Repeat.
- Stand up tall.
- To sit back down from your standing position, slightly bend your knees and push your hips towards the back of the chair.
- Slowly lower yourself safely back onto the chair.
- Repeat.
Adjusting exercise difficulty
You can adjust the difficulty of this exercise depending on your fitness level.
You can make the exercise easier by:
- Sitting on a chair with armrests and using them to assist you when standing up
- Doing fewer repetitions
- Increasing the height of the chair by adding a cushion to your seat
You can adjust the difficulty of this exercise depending on your fitness level.
You can make the exercise easier by:
- Sitting on a chair with armrests and using them to assist you when standing up
- Doing fewer repetitions
- Increasing the height of the chair by adding a cushion to your seat
You can make this exercise more difficult by:
- Doing more repetitions
- Using a lower chair
- Holding a small weight while you exercise (try holding a can of tinned food or a bottle filled with water to create light resistance)
You can make this exercise more difficult by:
- Doing more repetitions
- Using a lower chair
- Holding a small weight while you exercise (try holding a can of tinned food or a bottle filled with water to create light resistance)
Benefits of the sit-to-stand exercise
The sit-to-stand exercise is an effective way for older adults to improve strength, balance, and mobility. Over time, it can help you strengthen the muscles in your legs and hips. This can make everyday activities like standing up and walking easier. This exercise can also help you improve your posture and keep your joints flexible, reducing your risk of falls.
You can do it any time at home. You don't need fancy gym equipment, just a chair! Doing an exercise like this every day can be a cheap and easy way to support your independence. It's one simple step towards taking charge of your health as you age.
The sit-to-stand exercise is an effective way for older adults to improve strength, balance, and mobility. Over time, it can help you strengthen the muscles in your legs and hips. This can make everyday activities like standing up and walking easier. This exercise can also help you improve your posture and keep your joints flexible, reducing your risk of falls.
You can do it any time at home. You don't need fancy gym equipment, just a chair! Doing an exercise like this every day can be a cheap and easy way to support your independence. It's one simple step towards taking charge of your health as you age.
Read less...
More helpful information
If you need more information, get in touch with one of our helpful team on 1800 951 971.
You can find more exercises to improve your strength, balance, and mobility here:
If you need more information, get in touch with one of our helpful team on 1800 951 971.
You can find more exercises to improve your strength, balance, and mobility here:
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