Sit to stand exercise for seniors
In short
Standing up from a chair and sitting back down with control, as you do many times a day. Works: legs and hips.
How to do it
- Use a sturdy chair with no wheels, its back against a wall. Sit near the front edge with your feet flat, hip-width apart.
- Lean forward from your hips with a flat back, keeping your nose over your toes.
- Breathe out and press through your whole foot to stand up. Use your hands on your thighs if you want to.
- Stand tall for 1 breath, with your knees soft.
- Step back until you feel the chair on the back of your legs, then breathe in and lower slowly. Repeat 5 times.
As you go
- Breathe out as you stand. Keep breathing.
- Take 3 counts to sit down.
What it works
- Works
- legs and hips
- Position
- Seated on a chair
- Have nearby
- a sturdy chair, a wall
- Effort
- Harder
An easier and a harder version
Easier
Use your hands on your thighs, or a higher seat with a firm cushion that will not slide.
Harder
Do 8 reps, or slow the sit down to 5 counts.
In a chair
Lean forward from the hips, press your feet down so your hips lighten, then sit back. Do 6 reps without standing.
Take care
- Sensitive knees or hips: use your hands to help and keep your feet a little wider.
- Back: lean from the hips and keep your back long.
- Balance: pause after you stand until you feel steady. Stand up slowly.
- Hip replacement: use a higher seat and bend at the hip only as far as your surgeon or therapist allows.
Where it is in the plans
In our chair plan: 7 of 28 days, first on day 15, Stand up strong.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan, round 2 | 9 of 28 days: 1 to 2, 4, 9, 11, 18, 23 and 26 to 27 | Day 1, week 1: Stronger roots | 2 min 45 s |
| Chair plan | 7 of 28 days: 15, 17, 20, 22, 24 to 25 and 28 | Day 15, week 3: Stand up strong | 3 min 30 s |
| Chair plan, round 2 | 13 of 28 days: 1, 4, 6, 8, 10, 12, 15, 17, 20, 22, 24 and 27 to 28 | Day 1, week 1: Round 2 begins | 3 min 40 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 15 | 3 min 30 s | 2 sets of 5. Hands on your thighs. Take 3 counts to sit down. |
| 4 | 22 | 2 min 45 s | 2 sets of 4. Hands on your thighs. |
In the plan, this move plays as a looping video with a spoken cue.
Sit to stand: day 15 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan