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  • Andrea Cziprusz

Master Your Sit-to-Stand

The sit-to-stand movement is a daily activity that we often take for granted, yet its significance cannot be overstated. The ability to stand up from a chair is a fundamental skill essential to maintaining independence and overall well-being as we age. In this article, we'll explore why mastering this functional exercise is crucial for older adults and provide practical strategies to keep you rising confidently.



Why is the Ability to Stand Up from a Chair Essential?


As we age, various factors like muscle loss, joint stiffness, and reduced balance can make standing up from a chair more challenging. The ability to rise from a seated position is essential for maintaining autonomy in daily activities, from getting out of bed in the morning to enjoying social interactions. The sit-to-stand movement is widely used as a basic measure of functional strength and independence. Difficulty standing up from a chair is correlated with an increased risk of falling and serious injury.


Strategies to Improve Your Ability to Rise from a Chair:


If you are currently having difficulty rising from a chair, review the sequencing below.

  1. Start by scooting forward in your chair.

  2. Make sure feet are hip distance apart and feet are tucked under knees.

  3. Next, lean forward at your trunk and push down through your legs to stand up. As you lean forward, think “nose over toes”. This forward lean and momentum provides a counterbalance to help you stand up.

  4. Practice sitting back down with control.

Notes:

  1. Modify the seat height to increase or decrease the challenge. The lower your chair or sofa, the more difficult it is to stand up.

  2. If needed, it is okay to use your hands to push from the chair or from your thighs to come to a standing position. As you build more strength, you can set a goal to stand up without using your hands for support.


30 Second Sit-to-Stand Test: Fall Risk Predictor


The 30 second sit-to-stand test is a commonly used objective measure to evaluate functional lower leg strength and to predict fall risk. During this test, the individual stands up and sits down as many times as they can in 30 seconds without using their hands. This data is then compared to age-matched norms. A “below average” score indicates an increased risk for falls.


You can view the assessment and age-matched norms below:


Use the Sit-to-Stand as a Strengthening Exercise:


Looking for a great functional leg strengthening exercise you can do anytime and anywhere? Since the ability to rise from a chair is so important, this very same movement can be used as a functional exercise to help preserve strength, independence, and mobility. Consistent practice makes progress, right? A great way to insert this practice into your every day is by completing 5-10 sit-to-stands at breakfast, lunch, and dinner. Keep yourself accountable by integrating this strength challenge into your everyday routine.


Mastering the sit-to-stand movement is a valuable investment in your health and independence. By incorporating these exercises into your routine and following the suggested strategies, you can enhance your strength, stability, and overall well-being. Remember, it's never too late to start, and small, consistent efforts can lead to significant improvements in your daily life.



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