Trouble Getting Up From Chair Exercises

The aging process brings about a natural decline in muscle tone and bone density that contributes to decreased mobility, stability, strength and endurance. If you don’t maintain some level of physical activity as you age, you could lose the ability to perform simple tasks with ease, such as getting up from a chair. With your doctor’s consent, however, it’s never too late to start exercising so you can regain some strength and remain as independent as possible.

Leg Extensions

Leg extensions are a basic strength-training exercise that target your quadriceps, or the muscles along the fronts of your thighs. When getting up from a chair, your quadriceps perform much of the work, helping to extend your knees and straighten your legs. Sit on a hard chair with both feet on the floor, hip-width apart. Relax your hands at your sides. Lift one foot off the floor, straightening your knee to bring your calf to seat height — or as close as possible. Lower your foot back to the floor with control. Aim for 10 to 15 repetitions on each side, breathing freely with each movement.

Quarter-Squats

The quarter-squat is a functional exercise because it mirrors the movement of getting up from a seated position. It strengthens your calves, quadriceps, hamstrings and glutes. Stand behind a sturdy chair for support, your hands on its back. Your feet should be parallel and hip-width apart. Slowly lower your hips down and slightly back, bending your knees. Only lower yourself about a quarter of the way into a full squat — or as far as is comfortable — to reduce pressure on your knees as you develop initial leg strength. Do between eight and 12 repetitions. Once you’re stronger, progress to half-squats followed by half-squats with hand weights.

Alternate Lunges

Alternate lunges are an intermediate-level exercise targeting your quadriceps, hamstrings, calves and glutes. Stand near a wall or use a chair for balance. With your hands on your hips and your feet hip-width apart, step your left foot forward about 18 to 24 inches. Both feet should remain in full contact with the floor. Slowly shift your weight forward, bending your front leg into a semi-lunge position. Keep your back leg straight with your heel down. If your heel comes up, try a narrower stance. Press out of the lunge by pushing through your front leg back to an upright position. Do 10 repetitions on each side.

Wall Pushup

Wall pushups are an ideal way to develop the upper body strength you need to get yourself on your feet from a seated position. Stand with your hands on the wall at chest height, fingers pointing up. Your arms should be almost fully extended, but maintain a slight bend in your elbows throughout the exercise. Engage your abdominal muscles. Lower your body toward the wall, bending your elbows and raising your heels off the floor. Your legs, hips and torso should move as a single, rigid unit — don’t hinge forward at the waist. Push against the wall to straighten your arms and return to the starting position. Do 10 to 15 repetitions.