Falls are a major concern as we age, but the good news is that the right exercises can significantly reduce the risk. If you want to stay active, independent, and confident on your feet, strengthening your legs is key. One of the best evidence-based exercises for improving stability and preventing falls is the sit-to-stand exercise.
Why the Sit-to-Stand Exercise?
This simple yet powerful movement mimics daily activities like getting up from a chair or bed, making it incredibly functional. It strengthens the quadriceps, glutes, and core while also improving balance and coordination. Research supports progressive strengthening to see the best results over time.
How to Perform It Correctly
- Sit in a sturdy chair with feet flat on the floor and hip-width apart.
- Keep your knees aligned over your feet and engage your core.
- Lean slightly forward and push through your heels to stand up.
- Slowly lower yourself back down with control.
How to Progress for Maximum Strength
- Weeks 1-2: Start with 8 reps x 2 sets
- Weeks 3-4: Increase to 10 reps x 2-3 sets
- Weeks 5-6: Aim for 12 reps x 3 sets for optimal strength gains
Track your progress! If you started struggling with 8 reps and now easily complete 12, you’ve gained significant strength.
Stay Consistent for Best Results
Perform this exercise at least 3 times a week to build strength and confidence. Small, consistent efforts lead to big improvements over time.
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