This exercise 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 the soreness persists, if you feel any new or increasing pain, or if you feel dizzy, clammy, or short of breath.
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.
You can adjust the difficulty of this exercise depending on your fitness level.
You can make the exercise easier by:
You can make this exercise more difficult by:
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 Department of Health recommends older adults do 30 minutes of physical activity on most days (preferably every day). Here's how you can incorporate the sit-to-stand exercise into your daily recommended dose:
When this exercise becomes too easy, it's time to find more challenging exercises to add to your routine.
You can find more exercises to improve your strength, balance, and mobility here:
If you would like to find local exercise classes, social activities, and helpful tips, try the quick LiveUp quiz or call our helpful team for free today on 1800 951 971.
Department of Health. (2021). Physical activity and exercise guidelines for older Australians (65 years and over). https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-older-australians-65-years-and-over
