“Standing up from a chair or other surface without using your hands is a good exercise for older adults to perform to maintain good health, fitness, and mobility,” Phelps says. Afterall, being able to sit down and stand up from a couch, chair, or toilet is often the determining factor in whether someone can continue to live independently.
How to do it:
- Stand in front of a sturdy chair with your feet between hip- and shoulder-width apart. Your heels should be about six inches in front of the chair, arms held straight out in front of your shoulders. Brace your core.
- From here, slowly bend your knees and push your hips back to lower your body onto the chair.
- Pause, then press through the back two-thirds of your feet to stand up again. That’s one rep.
- Aim for two or three sets of 10 reps total per day.
- Tip: Try not to swing your torso for momentum or use your hands to push back up.
Make it harder:
Once you’re able to perform two to three sets of 10 reps with good form, try lowering your body to a shorter chair or piece of furniture. Eventually, work up to removing the chair altogether to perform full bodyweight squats. With each rep, lower your body as far as you can comfortably go while keeping your chest up and heels on the floor.