Simple exercise: the 'sit to stand'

The 'sit to stand' exercise, also known as the 'squat to stand', cannot be any easier. This simple and quick exercise offers several benefits for overall health and well-being. It is used by many falls prevention programs for the elderly to minimise the risk of falling and hospital admissions for broken hips, fractured wrists and head injuries.

So, start today. Grab a sturdy chair (without arms is best) and place it up against the wall to stop any slippage. Starting in the seated position, stand slowly, taking a count of 3 to get up. Now return to your chair, but without dropping too fast ( taking the same count of 3 is suggested). Keep your weight balanced across your 2 legs, and keep your knees tracking straight ( knee caps running the line to your third toe). Feel the weight shift back into your hips and heels on the way down, and you should start to notice the work in your thigh and hip muscles as you repeat this move. Can you achieve 20 per day?

Any pain? Please stop and see your physio.

The benefits

• Strength, stability and power. The 'sit to stand' exercise primarily targets the muscles in your lower body, including the quadriceps, hamstrings, glutes, and calves. Regularly performing this exercise can help improve leg strength, stability, and power.

• Enhances functional fitness. As a functional exercise, the 'sit to stand' movement mimics the action of standing up from a seated position, which is a common daily activity. By practicing this exercise, you improve your ability to perform this movement more efficiently, making it easier to carry out daily tasks such as getting out of a chair, getting up from the floor, or climbing stairs.

• Promotes joint mobility. This exercise involves bending and extending the knees and hips, which helps improve joint mobility and flexibility. It can be particularly beneficial for maintaining or increasing range of motion in these areas.

• Boosts core stability. While performing your 'sit to stands', your core muscles, including the abdominals and lower back muscles, are engaged to maintain stability and proper posture. This exercise can contribute to developing a strong and stable core.

• Improves balance and coordination. This challenges your balance and coordination as you transition between sitting and standing positions. Consistent practice can enhance your proprioception (body awareness) and balance control, essential to prevent falls and speeding up your reflexes.

• Supports bone health. Weight-bearing exercises like the 'sit to stand' exercise help promote bone density and strength. Regular participation in such exercises can potentially reduce the risk of osteoporosis and fractures.

• Increases calorie expenditure. The 'sit to stand' exercise involves multiple large muscle groups, making it a compound movement that can increase calorie expenditure. Incorporating this exercise into your routine can contribute to weight management and overall calorie burn.

• Suitable for various fitness levels. This is the perfect exercise to suit different fitness levels and abilities. Beginners can start with a higher seat or use assistance, such as holding onto a stable surface, while those with more strength and mobility can gradually progress to lower seats to perform the exercise without assistance.

• Convenient and accessible. One of the advantages of this exercise is that it can be performed virtually anywhere with a chair or surface of appropriate height. It requires minimal equipment and can be easily incorporated into a home exercise routine or incorporated into daily activities.

 _{Photo by Jean-Philippe Delberghe on Unsplash}