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Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to strengthen muscles used in walking and everyday movements. She suggests 2–3 sets of 8–10 repetitions, with a sturdy chair and modifications for people who need support; the source does not cite research showing how much the exercise improves walking.
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a starting point for people seeking to build strength for walking and everyday mobility, according to a Fit&Well report. The exercise uses a chair and works the lower body, but the report presents Trachman’s professional advice, not a clinical trial establishing that it improves walking for everyone.
Trachman, identified by Fit&Well as a clinical director and physical therapist at Physical Therapy Central in West Edmond, recommends performing 2–3 sets of 8–10 repetitions, resting 60 seconds between sets. The movement involves sitting near the front of a sturdy chair, placing both feet flat and about shoulder-width apart, leaning the chest slightly forward while keeping the back straight, then pushing through the heels to stand. The person lowers back into the chair slowly and with control.
The exercise targets the quadriceps and gluteus maximus, as well as core stabilizers, according to the report. Trachman describes standing up from a chair as a functional movement that uses strength needed for walking, climbing stairs and getting up independently. She advises avoiding hand support if possible, but suggests using a chair with armrests or a sturdy support in front if needed.
The report links its recommendation to a broader concern about reduced activity: Trachman says pain, busier routines or walking becoming more tiring can lead people to walk less. She argues that lower activity can be followed by reduced strength, balance and endurance, which may make walking feel harder. These are her explanations and clinical perspective as quoted in the article; the source provides no study data or measured outcomes for this particular exercise.
Building Strength for Daily Mobility
The recommendation matters because walking depends on more than walking practice: leg strength and the ability to rise from a chair are involved in common daily tasks. For readers who find walking tiring or want a simple movement to discuss with a clinician, sit-to-stands offer an exercise that can be done with basic equipment and adjusted with support.
Trachman’s point is that strength work may help make activity feel more manageable, rather than relying only on advice to walk more. She says even small strength gains can support walking endurance and quality of life. That is a professional claim, not a guaranteed result; the article does not specify how quickly changes might occur or establish that the routine is appropriate for every person.
Readers with pain, balance problems, recent injury or other health concerns should consider asking a physical therapist or other qualified health professional how to adapt the movement. A chair should be stable and placed on a non-slip surface, and people should stop if they feel unsafe or develop significant discomfort.
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Why Chair-Rises Were Recommended
Fit&Well’s report frames the exercise around changes some people may notice as they age, including reduced muscle mass or mobility. It does not say that these changes affect everyone in the same way. Trachman’s explanation focuses on a possible cycle: when pain, fatigue or life demands reduce activity, strength and endurance may also decline, making movement feel more difficult.
Rather than prescribing walking alone, Trachman recommends building strength and confidence that may make walking more comfortable. Her suggested movement is a sit-to-stand, a repeated version of getting up from a chair. The article does not provide a publication date, link to supporting research, or compare this exercise with other strength or balance exercises.
“If I could only prescribe one exercise to improve walking, this would be it.”
— Devin Trachman, clinical director and physical therapist at Physical Therapy Central, as quoted by Fit&Well
Limits of the Exercise Advice
The source does not say whether Trachman’s recommendation is based on a specific clinical study, nor does it provide evidence comparing sit-to-stands with other exercises. It also gives no outcome measurements, such as changes in walking distance, pace, balance or independence. The headline’s strong wording reflects the therapist’s personal recommendation; it should not be read as proof that one exercise is sufficient to improve walking for all readers.
Individual suitability can depend on strength, balance, pain, mobility and health history. The report offers modifications but does not describe a screening process or specify when someone should seek in-person guidance before trying the movement. It is also unclear how long or how often a person would need to practice before noticing any change.
How Readers Can Start Safely
Those interested in trying the exercise can begin by following the reported setup and suggested range of 2–3 sets of 8–10 repetitions, using a sturdy chair and taking 60 seconds of rest between sets. People who cannot stand without assistance can use armrests or a stable support, as Trachman advises, rather than forcing an unsupported repetition.
The report does not announce a follow-up study or further clinical guidance. Readers who have difficulty standing, experience pain or feel unsteady can ask a physical therapist or healthcare professional for an individualized variation. Whether the exercise improves their walking will depend on the person and cannot be determined from the source report alone.
Key Questions
Which exercise does Devin Trachman recommend?
Trachman recommends sit-to-stands: repeatedly rising from a chair and lowering back down with control.
How many sit-to-stands does the report suggest?
The Fit&Well report lists 2–3 sets of 8–10 repetitions, with 60 seconds of rest. It does not say that this amount is suitable for everyone.
What if I need my hands to stand up?
Trachman suggests using a chair with armrests for light support or a sturdy support in front. If standing feels unsafe or painful, ask a qualified professional for guidance rather than pushing through.
Is there proof that sit-to-stands improve walking?
The source reports Trachman’s professional recommendation but gives no study results or measured walking outcomes. It does not establish that the exercise improves walking for every person.
Source: rss
