The exercise all seniors should be doing

More than one third of Canadian seniors aged 65 and older fall each year.

It’s estimated that 50% of those who fall will suffer moderate to severe injuries that can permanently reduce their mobility and independence.

Strength and balance are two important physical components of preventing falls. But without continued exercise and practice, strength and balance begin to deteriorate. That’s why it’s so important to continue to use the muscles your body relies on.

This sit-to-stand exercise is a great way to maintain and maximize the strength of the different muscles in your legs that help you stay upright. It’s so simple and quick you can even do it during the commercial break of your favourite TV show.

Watch Neenah Navasero, a physiotherapist at St. Peter’s Hospital, demonstrate the proper technique for this sit-to-stand exercise. She’ll demonstrate ways to adapt the exercise for different fitness levels. It’s important to make sure you are exercising safely. Contact your physiotherapist or another health care provider for advice on an exercise level that’s safe for you.

 

How to adapt the sit-to-stand exercise:

  1. Beginners or people with low muscle tone should use a chair that has armrests and sits high off the ground.
  2. For a little challenge, do the same exercise without using the armrests.
  3. For even more challenge, use a chair that sits lower to the ground so your legs have to work harder to stand up out of the chair.* Talk your physiotherapist or healthcare provider about how many reps and sets you can manage and what level of activity is right for you.
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