Have a Seat! 3 Simple Sit to Stand Exercises

by | Jun 7, 2017 | Balance and Flexibility, Be Active, Building Healthy Habits | 0 comments

It’s time to take a stand! Get on your feet! All things considered, everyone, whether active or sedentary, old or young, can benefit from standing more. In fact, sitting has been called the “new smoking.”

It’s been shown that exercising your legs at least twice a week strengthens them. As a matter of fact, even small gains in leg strength makes a big difference in everyday life. Therefore, incorporate exercises for leg strengthening into your regular workouts. As a result, it gets easier getting out of a chair, climbing stairs, and carrying groceries. (PhysicalActivityBasicsOlderAdults)

To begin with, start performing standing bodyweight and weight-bearing, multi-joint movements that use more muscles. Surprisingly, we can reverse three to four decades of inactivity quite quickly this way.

 

Sitting and Standing In Action!

This video demonstrates sitting and standing movements. As an example, it demonstrates someone using his hands to help him stand. Further, it illustrates exercises to stand up unassisted.

 

3 Simple Sit to Stand Exercises

Try the three leg strengthening exercises described below. Significantly, only one exercise requires equipment.

Chair Sit-to-Stand

It’s important to realize that if you find it difficult getting out of your chair, a sit-to-stand exercise can help you become stronger.

  1. First, place a cushion or pillow on a chair to raise the seat height to make it easy to get up.
  2. Then, stand with your feet hip-width apart, facing away from the chair.
  3. Continuing without using your arms, slowly lower your behind into the seat.
  4. Finally, stand up by placing your heels directly under your knees. Immediately push up through your heels while leaning forward.

Repeat 10 to 15 times.

Modification: Remove seat cushions as it gets easier, until you can perform the move at the regular seat height.

Stability Ball Squat/Stand

Squats are a great way to strengthen your leg muscles. Start by using a large stability ball to do assisted, modified squats.

  1. First, place a ball between your lower back and the wall, with your feet about 12-18 inches away from the wall (farther if you are taller).
  2. Then slowly bend your legs and push your hips back and slide down.
  3. Proceed by lowering yourself only a few inches until you get stronger.
  4. Hold the position for 5-15 seconds, then press through your heels to stand up.

 Repeat 10 to 12 times.

Wall Squat

Once you strengthen your legs and buttocks, begin using a wall for support.

  1. Start standing, with your back against the wall, and feet 12-18 inches away from the wall.
  2. Second, slide down and hold the position for 5-15 seconds.

Repeat 10 to 12 times.

 

If you want more instructions on strengthening your lower body, take a look at this article: How To Save Your Knees

 

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