Tip for Strong Legs: Sit and Stand

Sit and Stand. It's the single most important exercise you can do according to the American Physical Therapy Association. Why this exercise, and not the push-up, the pull-up, running, or walking? Well, a strong predictor for independence and good health as we age is quadriceps strength.

And this simple, do-anywhere exercise strengthens the leg's largest muscle and increases your chances of living well and long. A member at our YMCA began doing this exercise in her 87th year and could accomplish two sit to stand repetitions before tiring.

With practice and patience, within three months she could do ten sit to stand exercises in a row without a rest. As a result of doing these exercises, she reported that she could get in and out of her tub, off her toilet and chair at home without worry or needing assistance.

Here's what you've got to do to get yourself some strong legs:

• Stand in front of a chair, toes pointing straight ahead, and slowly sit down, watching to be sure that your knees track directly over your heels. You should be able to wiggle your toes while you do this exercise if you are in proper form. Please feel free to exaggerate sticking your buttocks out behind you. Try not use your hands to push yourself out of the chair.
• Let your arms come up for balance.
• Touch the front of the seat with your buttocks, then slowly stand up again, keeping knees tracking over your heels the whole time.
• Work up to three sets of 10, three days or more a week.
• As this becomes easy, add hand weights or pin an exercise tube under the arches of your feet and pull up on the handles as you stand.

Enjoy your ability to stay active and independent for life by investing a little bit of time in yourself. A little bit does go a long way!

Information provided by Peninsula Fall Prevention Coalition.