Sit to Stand: A Simple, Powerful Exercise for Seniors

One of the most valuable movements you can practice as you age is also one of the simplest: the sit to stand, sometimes called the chair squat. For seniors over 70, this humble exercise offers remarkable benefits for strength, independence, and confidence.

Think of it this way: every time you rise from a chair, a bed, or even the toilet, you’re performing this movement in daily life. Practicing it deliberately helps you stay steady on your feet, maintain muscle mass, and reduce the risk of falls. It also strengthens the big muscles of your legs and hips—your body’s “powerhouse” for mobility.

Benefits of Sit to Stand:

Builds lower body strength for walking and climbing stairs. Improves balance and stability, helping prevent falls. Supports independence in daily activities. Boosts circulation and joint health with gentle repetition.

How to Do It Safely:

Choose a sturdy chair that won’t slide. Feet hip-width apart, planted firmly on the floor. Use the armrests for support if needed or for more of a challenge cross your arms over your chest (but only if safe to do so)

Next lean forward slightly from the hips, then press through your heels to stand tall. Slowly lower back down with control—no plopping or crash landing back down!

Tips for Safety & Comfort:

If balance feels unsteady, ensure the chair is against a wall. Start with just a few repetitions (3–5), and gradually build up. Move within a pain-free range—comfort is more important than depth. Breathe naturally—exhale as you stand, inhale as you sit.

A few minutes of sit-to-stand practice each day can make an enormous difference over time. It’s not about “working out”—it’s about keeping your body ready for life’s everyday movements, with ease and confidence.

!! Always check with your Doctor or healthcare professional before starting a new exercise !!