Stand & Sit

What it is

Stand up and sit down without using your hands. It is the movement behind the 30-second chair stand test, and one of the most useful exercises there is.

How to do it

1. Use a sturdy chair against a wall. Sit near the front, feet flat and hip-width apart.
2. Cross your arms over your chest or hold them out in front.
3. Lean forward and stand up tall, squeezing your buttocks at the top.
4. Sit back down slowly, with control, until you are fully seated.

Key tip: Lower down slowly. If you land with a thump, slow the next one down.

Who should skip it, and why

• You cannot stand up without help, or you feel dizzy or light-headed when you stand. Standing up brings a real risk of a fall. Use the seated version, or only do this with someone beside you.
• Your knee is hot, swollen or was recently injured. A flared joint needs rest and a check-up first. Moving through it can make it worse.
• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier

Hand Assisted Sit To Stand, or a higher seat with a firm cushion.

Harder

Slow the lowering to a count of 4, or pause just above the seat.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.