How Many Sit-to-Stands Can You Do in 30 Seconds? Discover Why It Matters for Those Over 60
Functional exercises play a crucial role in maintaining independence and quality of life, particularly as we get older. One such exercise, often overlooked but incredibly important, is the sit-to-stand exercise. This simple movement mimics a daily activity that we perform multiple times a day—getting up from a chair.
Let’s delve into why this exercise is so vital and how it can significantly impact your health and wellbeing.
How Many Sit-to-Stands Can You Do in 30 Seconds? 👀
The Sit-to-Stand test is a simple way to measure your lower-body strength and balance. Especially for those over 60, it’s a great tool for monitoring your mobility and overall fitness.
Disclaimer: Please consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing conditions. Safety is key, and exercises should always be performed within your abilities.
Background
Active ageing is an important concept that emphasises maintaining physical, mental, and social wellbeing as we get older. It's not just about living longer but living better! By staying active, older adults can significantly reduce their risk of falls, enhance their quality of life, and remain independent. Let’s explore how active ageing specifically helps in reducing fall risk.
Falls are a major concern for older adults, often leading to serious injuries, loss of independence and decreased quality of life. According to the World Health Organisation (WHO), falls are the second leading cause of unintentional injury deaths worldwide. In fact, approximately 37.3 million falls require medical attention each year.
Active ageing addresses these concerns by focusing on strengthening the body, improving balance and maintaining mobility.
Falls Risk Factors
Research has identified various risk factors behind the reasons why people fall. Fortunately, many of these can be modified to help prevent falls.
The top four listed, physiotherapy can help with:
Lower body weakness
Difficulties with walking and balance
Foot pain or poor footwear
Mobile physiotherapists can assess for potential home hazards, such as broken or uneven steps, loose rugs, clutter, or lack of handrails, all of which can increase the risk of tripping or falling.
Other risk factors include:
Use of medicines like sedatives, or antidepressants, including some over-the-counter medications that can affect balance
Vitamin D deficiency
Vision problems
(Centers for Disease Control and Prevention, 2024)
Why the Sit-to-Stand Exercise Matters!
The Sit-to-Stand exercise is more than just an exercise—it's a functional movement that mimics everyday tasks like getting off the lounge or using the toilet. By engaging your quadriceps, hamstrings, glutes, and core, this exercise:
1. Strengthens Lower Body Muscles
Regularly performing the sit-to-stand exercise helps strengthen the muscles that are essential for walking, climbing stairs, and maintaining an upright posture. This strength is crucial for performing daily activities with ease.
2. Improves Balance and Coordination
Balance and coordination are critical for preventing falls, especially in older adults. The sit-to-stand exercise challenges and improves your balance, making it easier to navigate through daily tasks safely.
3. Enhances Mobility and Independence
Mobility is a key factor in maintaining independence. By practicing the sit-to-stand exercise, you can enhance your mobility.
The Connection Between Sit-to-Stand Ability and Fall Risk
What does the research show?
Research published in the Journal of Aging and Physical Activity indicates that a poor performance in the sit-to-stand test is associated with a greater risk of falls among older adults.
Fall Risk Indicator: If you find it difficult to complete less than 8 sit-to-stand repetitions in 30 seconds, it may be a sign of increased fall risk. This measure is a key indicator of lower body strength and overall stability.
Normative Data: For those over 60, the goal is 15-17 reps in 30 seconds, performed safely. Please see table below as a reference.
(Image from Shirley Ryan Ability Lab, 2024)
How to Perform the Sit-to-Stand Exercise
Setting Up:
Choose a Sturdy Chair:
Place a sturdy chair against a wall to prevent it from sliding. Ensure the chair is stable and won't move during the exercise.
Keep a Table Nearby (Optional):
For extra support if needed, position a table close to the chair. This can help you feel more secure and confident while performing the exercise.
Performing the Exercise:
Starting Position:
Sit on the chair with your feet flat on the ground, hip-width apart. Your knees should be at a 90-degree angle.
Engage Your Core and Cross your Hands over your Chest:
Tighten your abdominal muscles to engage your core. This will help stabilise your body during the movement and cross your hands over your chest.
Note: If this exercise feels too difficult without using your arms, feel free to push off with them for extra support. It’s more important to focus on safety and form!
Lean Forward:
Lean your torso slightly forward to shift your weight onto your feet. Ensure your back remains straight.
Stand Up:
Push through your heels and use your legs to lift your body into a standing position. Keep your movements controlled and steady.
Sit Down:
To return to the seated position, slowly bend your knees and lower your body back onto the chair, maintaining control throughout the movement.
Repetitions Matter:
As a general guide aim to perform 8-12 repetitions, 2-3 times per day, working within the strength range guidelines and what feels good for you.
Gradually aim to increase this number of repetitions or sets as you build strength and confidence!
Conclusion
Incorporating the sit-to-stand exercise into your daily routine is a simple yet effective way to enhance your strength, balance, and overall mobility. This functional exercise not only aids in maintaining independence but also significantly reduces the risk of falls. By prioritising such movements, you can improve your quality of life and enjoy a more active, confident lifestyle.
Remember, it’s never too late to start. Begin today and take the first step towards a healthier, more resilient you.
Ready to take control of your health and reduce your risk of falls? Reach out to us for a free discovery call!