TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to strengthen muscles used in walking and everyday movement. Her suggested routine is two to three sets of eight to 10 repetitions, with chair support available for people who need it. The source does not report clinical trial results showing that this specific routine improves walking.
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a starting point for people seeking to build strength used in walking and everyday movement, according to a report by Fit&Well. The recommendation offers a simple chair-based routine, but the report does not present research showing that the exercise alone improves walking ability.
Trachman, identified by Fit&Well as a clinical director and physical therapist at Physical Therapy Central in West Edmond, Oklahoma, says standing up from a chair works lower-body muscles involved in routine activities. The exercise targets the quadriceps and gluteus maximus, along with core stabilizers, and resembles movements needed to rise from a seat or climb stairs.
The recommended routine is two to three sets of eight to 10 repetitions, with 60 seconds of rest between sets. To perform it, sit near the front of a sturdy chair with feet flat and about shoulder-width apart. Lean the chest slightly forward while keeping the back straight, then push through the heels to stand fully. Lower back into the chair slowly and with control.
Trachman advises doing the movement without using the hands if possible. People who need help can choose a chair with armrests for light support or use a sturdy surface in front of them, the report says. The source does not specify how often to do the exercise, how quickly to increase repetitions, or how to adapt it for particular health conditions.
Strength for Everyday Walking
The recommendation focuses on strength as one part of maintaining walking and independence. Standing from a chair is a familiar daily task, so the movement provides a way to practice leg strength without specialist equipment. It may be a more accessible starting point than advice to simply walk more, especially for someone who finds walking tiring or has reduced activity.
Trachman says that lower activity can contribute to weaker muscles, reduced balance and lower endurance, making walking feel harder. She argues that building strength and confidence may help people remain active. Those are her professional views as quoted in the report, not findings from a study of this particular routine. Individual results can vary, and a chair exercise is not a substitute for an assessment when walking difficulty is new, worsening or linked to pain.
Why Chair Rises Were Suggested
Fit&Well frames the advice around age-related changes in muscle mass and mobility, while Trachman points to other possible reasons people walk less, including busy schedules, pain and increasing fatigue. She describes a possible cycle: activity declines, supporting muscles weaken and balance or endurance may fall, which can make walking seem more difficult.
Her recommendation is to build strength and confidence rather than rely only on increasing walking. The report presents the sit-to-stand as her preferred single exercise, not as a universally prescribed program. Trachman is a physical therapist with a Doctor of Physical Therapy degree and an orthopaedic clinical specialist certification, according to the supplied profile; those credentials provide background on the source of the advice, but do not establish that the routine has been tested as a stand-alone treatment.
““If I could only prescribe one exercise to improve walking, this would be it.””
— Devin Trachman, physical therapist, as quoted by Fit&Well
Evidence and Individual Fit
The supplied report does not cite a study testing whether sit-to-stands, by themselves, improve walking distance, gait or independence. It also gives no follow-up data, participant group or comparison with other exercises. Trachman’s quoted remarks about possible benefits should therefore be understood as expert guidance rather than proof of a specific outcome.
The report does not describe screening for balance problems, joint pain, recent injury or other conditions that could affect safe exercise. It is also unclear how the repetitions should change as strength improves. People who feel unsteady or have pain or a health condition may need individualized advice before starting; using a stable chair and support can reduce the challenge, but does not remove all risk.
How Readers Can Use the Advice
Fit&Well’s report gives a starting routine but does not announce a formal program or a follow-up study. Readers interested in trying the movement can follow the listed technique and use light hand support if needed, rather than pushing through pain or attempting repetitions without adequate balance.
Anyone with persistent or worsening difficulty walking, recent injury, significant pain or concerns about falling should seek guidance from a qualified health professional. A physical therapist can assess the cause of the difficulty and recommend a routine suited to the person’s abilities. No further evidence or outcome data about Trachman’s recommendation is included in the supplied source.
Key Questions
What exercise does the physical therapist recommend?
Devin Trachman recommends sit-to-stands: rising from a sturdy chair and lowering back down with control.
How many sit-to-stands does the report suggest?
The suggested routine is two to three sets of eight to 10 repetitions, resting for 60 seconds between sets.
Can someone use their hands for support?
Yes. The report suggests using a chair with armrests for light support or a sturdy surface in front if standing without the hands is difficult.
Does the report prove sit-to-stands improve walking?
No. It reports a physical therapist’s recommendation but does not provide a study or outcome data proving that this exercise alone improves walking.
Who should get advice before trying the exercise?
People with pain, balance concerns, recent injury or a health condition that could affect exercise should consult a qualified health professional for individualized guidance.
Source: rss
Fall Picks
fall essentials
As an affiliate, we earn on qualifying purchases.
