Why Getting Up From a Chair Matters More Than You Think

For many of us, standing up from a chair or starting to walk seems like nothing. But as we age, these small everyday movements can become harder—and more importantly, riskier.

A large scientific review looked at how older adults (60+) adjust their movements when standing up or walking from a seated position. The key word? Compensation. When strength or balance starts to decline, the body finds workarounds—but not all of them are helpful in the long run.

🔎 What Happens As We Age?

• We lose strength, especially in the legs and hips.

• Balance decreases, which can affect confidence and increase fall risk.

• Mobility changes, making movements slower or more cautious.

Because of these changes, older adults start using different strategies to stay independent:

• Using arms to push off from the chair.

• Rocking back and forth before standing.

• Turning the body or standing up asymmetrically.

• Moving slower or pausing more often before walking.

While these tricks help in the short term, they also increase strain on the joints, throw off natural body alignment, and in some cases raise the risk of falling.

🛠️ What Can Be Done?

The good news is, with the right approach, we can delay or even reverse some of these effects. Here’s what helps:

1. Strength Training:

   Focus on glutes, quads, and core. Exercises like sit-to-stand repetitions, wall squats, and step-ups help restore leg power.

2. Balance Work:

   Practice single-leg stands, heel-to-toe walking, or guided balance drills. This improves stability and builds confidence.

3. Mobility and Flexibility:

   Gentle stretches and joint-friendly movement (like chair yoga or mobility drills) help keep the body fluid and coordinated.

4. Corrective Exercises:

   Identify movement imbalances and retrain the body with safer, more efficient strategies. This is what I focus on with Agewell clients—rebuilding the foundation before bigger issues show up.

5. Build Functional Habits:

   Everyday practice matters. Slow, controlled sit-to-stand movements, proper walking posture, and mindful transitions train your nervous system and muscles to work together better.

💡 Why This Matters

The ability to stand up and walk confidently is one of the strongest indicators of quality of life in older adults. When that starts to fade, it’s not just about physical decline—it’s also linked to loss of independence, social isolation, and emotional distress.

Starting early and working smart can make a real difference.

Reference:

van der Kruk, E., Silverman, A.K., Reilly, P., & Bull, A.M.J. (2021). Compensation due to age‑related decline in sit‑to‑stand and sit‑to‑walk. Journal of Biomechanics.

https://doi.org/10.1016/j.jbiomech.2021.110478