Journey to 30 Challenge: Master the Ultimate Power Exercise
There’s one exercise that should be on every older adult’s daily to-do list: sit-to-stands. Here’s why — and how to conquer it.
To celebrate our 30th anniversary, we’ve put together the Journey to 30 Challenge! It’s four weeks of summer-fun activities to help you stay active, connect with the SilverSneakers community, and have a total blast doing it. This is Activity No. 10. Find the full step-by-step guide here. And download the game board PDF here.
Think about how often you go from sitting (or from a crouched position) to standing. The number’s too high to count, right?
It’s a movement pattern that’s crucial to many activities of daily life — getting in and out of a car, picking up a package, gardening, the list goes on.
Being able to perform this motion with ease and efficiency takes lower-body strength, good balance, and endurance. And Sit-to-Stands are one exercise that checks off all three boxes.
In fact, it’s a perfect example of a functional strength-training exercise that older adults should do every day.
SilverSneakers members: RSVP for the 30th Anniversary Grand Finale Member Celebration that takes place at 1:00 p.m. ET on September 16. It’s an online workout party that you won’t want to miss! Check your eligibility and RSVP here.
Journey to 30 Challenge Activity No. 10: Do 3 Sets of 10 Sit-to-Stands
You can cross this activity off your list in no time — during a commercial break, while you’re waiting for your coffee to brew, even while you’re talking on the phone. It’s also a good exercise to tack onto the end of a treadmill or exercise bike session at the gym.
All you’ll need is yourself and a sturdy chair. Position yourself near a wall for support, if needed.
As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.
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How to do it:
- Sit in a sturdy chair with your knees at about a 90-degree angle and your feet firmly planted on the floor.
- To prepare, roll your shoulders up, back and down and bring your arms out in front of you for balance.
- Press through your heels and engage your glutes to bring yourself up to standing.
- Pause here, and then lower yourself back to your seated position with control. That’s 1 rep.
- Do 3 sets of 10 reps.
To learn more about this exercise: Try the 30-Second Sit-to-Stand Self-Check with senior fitness expert David Jack and get insights to your results.
Bonus challenge for SilverSneakers Members: Take a Lower Body Strength (Express) class. It’s 15 minutes of all-out leg and core work that will help you stay mobile. View the SilverSneakers LIVE schedule and RSVP here.
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