For Seniors: Make Standing Up Easier! Training from a Chair and from the Floor
Standing up is an essential movement in many aspects of daily life.
Whether it’s standing from a chair, getting up from the floor, using the toilet, or getting ready to go out, each of these ordinary actions involves standing up.
That’s why it’s so important to maintain lower-body strength with training you can continue without strain.
In this article, we introduce standing-up exercises that older adults can do at their own pace.
There are routines you can do while seated and ones you can do while holding on for support, so try incorporating them into your daily habits.
- [With Video] Lower-limb strength training for seniors that can be done in bed
- [For Seniors] Simple pelvic floor exercises: various trainings in standing, sitting, and supine positions
- [For Seniors] Gluteus medius strengthening exercises: simple training you can do lying down, seated, and standing
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Easy-to-adopt foot exercises for daily life: A healthy habit to keep walking on your own
- Grip strength training for seniors: Introducing gentle exercises, stretches, and strength workouts you can stick with
- [For Seniors] Rehabilitation exercises targeting each body part: Introducing easy routines you can incorporate without strain
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Leg and lower-back training: Fall prevention
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
- For seniors: Leg-strengthening exercises you can do without overexertion.
[For Seniors] Make standing up easier! Training from a chair and from the floor (11–20)
Sit-to-stand rehabilitation
This is an exercise aimed at improving daily life by training the pelvic movements and leg strength needed to stand up.
While seated in a chair, you’ll mainly move your upper body, but how you sit is also important—be mindful of a posture that engages your whole body.
Then simply go through the movements in order: leaning your torso forward, extending your arms, and grasping your ankles, while paying attention to where you’re engaging your muscles.
Rather than moving with momentum, start by applying gentle, controlled effort within your comfortable range and gradually work to improve your movements.
In conclusion
We introduced training that supports the standing-up movement for older adults. In everyday life, there are surprisingly many moments when you brace yourself with a little “heave-ho.” Keeping at it steadily at a comfortable pace will build confidence in your body. Please try incorporating it into your daily routine while paying attention to how you feel.