Sit to Stand Exercise for Seniors: A Great Way to Improve Mobility

Maintaining strength and mobility becomes increasingly important as we age, and the sit-to-stand exercise is one of the most effective ways for seniors to stay active and independent. This simple yet powerful movement strengthens core muscles, improves balance, and enhances overall mobility, all while using a sturdy chair for support.

Perfect for any fitness level, it helps prevent falls and makes daily activities easier. In this article, we’ll show you how to master this essential exercise and incorporate it into a safe, beneficial routine for long-term health.

The Sit to Stand Exercise for Seniors Builds Strength

The ability to stand up from a chair makes a huge difference in everyday life for seniors. It helps with essential activities like getting up from the toilet, out of bed, and out of a chair.

That’s why the sit-to-stand exercise is probably the best of the mobility exercises for seniors.

It’s a functional exercise for that exact movement and strengthens leg, core, and back muscles.

Those muscles are needed to increase mobility and independence as well as improve balance.

Plus, no equipment is needed, and it can be done anywhere you can put a chair.

We found a straightforward and free video from Eldergym that shows how to do the basic sit-to-stand exercise as well as how to make it more challenging as seniors gain strength.

Here at The Daily Caring, we provide an overview of exercise instructions, recommendations on how many repetitions to do, and tips on keeping older adults safe while exercising.

VIDEO: How to Perform the Sit-to-Stand Exercise

The video demonstrates how to do the basic exercise, then adds various elements to increase the difficulty as your older adult gains strength.

Equipment needed

A sturdy chair that won’t slide on the floor

Optional for more advanced levels: a flat pillow, foam balance pad, ball/similar object

1. Basic sit-to-stand exercise (1 min 5 sec in video)

1. Scoot/walk hips up to the edge of the chair
2. Bring your toes back underneath the knees
3. Optional: Use arms to push off the chair or off the knees
4. Lean forward a little to bring your nose over your toes and push up with your legs to a standing position
5. To sit, bend a little at the knees to push hips toward the chair, and lower the body to a seated position
6. Pause before doing the next repetition

Safety tip: In step 3, he mentions holding onto a walker or chair to help with standing. We DON'T recommend this because pulling or pushing on a walker or cane can cause the legs to slip, which then could cause a fall. In the video, he’s doing it more safely with one hand on the chair and one hand on the walker or cane, but this tends to lead to unsafe habits, such as using two hands to pull on a walker or cane.

2. Intermediate level sit-to-stand exercise (2 minutes 30 seconds in video)

• Do the same steps as in the basic exercise and keep arms crossed over the chest the whole time

3. Advanced level sit-to-stand exercise (3 minutes 14 seconds in video)

• Do the same steps as in the intermediate exercise and place a relatively flat pillow under the feet to challenge balance

4. Super advanced level sit-to-stand exercise (4 minutes 13 seconds in video)

• Do the same steps as in the advanced exercise and hold a lightweight ball (or similar object) in front of the body, about chest height

Find the Ideal Number of Repetitions

The video recommends 10 repetitions of exercise every day, if possible.

But each person’s health and strength are at a different level, so it’s essential to figure out what works best for them.

To determine the ideal number of repetitions for your older adult, gauge their ability while doing the basic version of the exercise.

For example, if doing two repetitions of sit/stand is quite challenging, then that’s their current limit.

An older adult should be able to complete their number of repetitions without getting so tired that they’re weak or off balance.

But they should be using effort and getting a bit tired, since the goal is to work their muscles.

Over time, slowly build up to 10 or more repetitions and increase the difficulty when the exercise isn’t challenging enough.

Safety During Exercise Should Be a Top Priority

Safety always comes first!

The most important thing is that your older adult doesn’t fall or hurt themselves while exercising.

For older adults who are unsteady on their feet, we recommend having them wear a gait belt while you stand next to them and lightly hold on to the belt while they do their exercises.

That way, you can provide instant stability in case they get off balance.

Next Steps:  Get a quick demonstration of how to do the sit to stand exercise (6 minutes)

Recommended for you:

• Chair Yoga for Seniors: Reduce Pain and Improve Health
• At Home Mobility Test Increases Safety: Timed Up and Go
• Head to Toe Gentle Seated Chair Exercises for Seniors Improve Range of Motion

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About the Author

Connie Chow

Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.