Sit-to-stand: the everyday move worth practising

You stand up from a chair many times a day, and each time you use leg strength and balance. Osteoporosis Canada lists sit-to-stands among the exercises that build everyday function, because they make it easier to get out of a chair.

Try this today: sit near the front of a sturdy chair without wheels, placed against a wall, with your feet flat and hip-width apart. Lean forward slightly, press through your heels and stand up tall. Then lower yourself back down slowly, with control. Aim for 8 to 10 reps.

• Easier: push off the armrests with your hands, or add a firm cushion to raise the seat.
• Harder: cross your arms over your chest.
• Seated version: sit tall and straighten one knee until your leg is level, hold for two seconds, then lower. Do 10 per leg.

Want to see progress? Count how many full stands you can do in 30 seconds and write it down. The U.S. Centers for Disease Control and Prevention uses an arms-crossed version of this 30-second count to check leg strength and endurance in older adults. Retest once a month and compare against your own number.

Safety note: Keep someone nearby if you feel unsteady, and stop if you feel pain or dizziness.

Sources

• Osteoporosis Canada: Too Fit To Fracture exercise recommendations (opens in a new tab)
• CDC STEADI: 30-Second Chair Stand assessment (opens in a new tab)