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Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to strengthen muscles used for walking and everyday tasks. She suggests 2–3 sets of 8–10 repetitions, with chair-arm support or another sturdy support if needed; the source does not report clinical trial results for this recommendation.
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a single starting movement for people seeking to build strength that supports walking. In a Fit&Well report, the clinic director said the exercise works lower-body muscles used in everyday movement; the article describes it as practical advice, not evidence from a reported clinical trial.
Trachman, identified by Fit&Well as a physical therapist and clinical director at Physical Therapy Central in West Edmond, Oklahoma, recommends doing 2–3 sets of 8–10 repetitions, resting 60 seconds between sets. The movement involves sitting in a sturdy chair and standing up under control, then lowering back down slowly. It works the quadriceps, gluteus maximus and core stabilizers, according to the report.
For the exercise, sit near the front of a sturdy chair with feet flat and about shoulder-width apart. Lean the chest slightly forward while keeping the back straight, then push through the heels to stand upright. Lower back into the chair with control. The report advises avoiding hand support if possible, but says people who need assistance can use a chair with armrests or a sturdy support in front of them.
Trachman’s recommendation is grounded in the everyday role of the movement: rising from a chair resembles a task people perform regularly and draws on strength also used for stairs and getting up independently. The source does not specify a schedule for progressing the exercise, nor does it provide a study measuring how much this particular routine changes walking ability.
Building Strength for Everyday Walking
The advice focuses on a practical barrier to staying active: walking may feel harder when strength, balance or endurance declines. Trachman says that when people become less active, muscles that support walking can weaken, balance can decrease and endurance can fall, potentially making movement feel more difficult. This is her explanation in the Fit&Well report, not a quantified finding presented alongside trial data.
A sit-to-stand requires no specialized equipment beyond a sturdy chair and can be adjusted with support. That may make it an accessible way to practice a movement relevant to daily independence, including standing from a seat. Trachman argues that building strength and confidence may help people remain active, but the article does not establish that this exercise alone prevents falls, treats pain or restores walking capacity for every person.
The distinction matters for readers deciding what to do: the recommendation offers a simple exercise option, while individual mobility, balance and pain concerns can vary. It is not a substitute for an assessment or tailored rehabilitation plan where one is needed.
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Why the Chair Movement Matters
Fit&Well’s report places the advice in the context of age-related changes in muscle mass and mobility, while also noting that reduced walking is not necessarily caused by age alone. Trachman says busy schedules, pain and walking becoming more tiring can all contribute to people walking less. The report describes a possible cycle in which lower activity is followed by weaker supporting muscles and reduced endurance.
Trachman’s professional background, as listed in the article, includes a Doctor of Physical Therapy degree from the University of Oklahoma Health Sciences Center and board certification as an orthopaedic clinical specialist in 2024. Those credentials identify the source of the recommendation; they do not by themselves establish the exercise’s effectiveness for every condition or individual.
““If I could only prescribe one exercise to improve walking, this would be it.””
— Devin Trachman, physical therapist and clinical director at Physical Therapy Central, as quoted by Fit&Well
Limits of the Exercise Advice
The supplied report does not identify a clinical study behind the recommendation or provide measured outcomes for the sit-to-stand routine. It does not say how quickly a person might notice a change, how often to perform the sets, or how the suggested repetitions should be adapted for different levels of mobility.
It is also unclear whether the advice is intended for people with particular diagnoses, recent injuries or significant balance problems. The report offers armrests or a sturdy support as modifications but does not give a full screening checklist. People who experience pain, dizziness or marked instability during the movement should not treat the general recommendation as individualized medical guidance; a qualified clinician can advise on a safer, suitable approach.
How Readers Can Apply the Advice
The report offers a starting prescription of 2–3 sets of 8–10 sit-to-stands, with 60 seconds of rest between sets, and suggests using light support when needed. It does not set out a progression plan or name a follow-up study, publication or clinical milestone. Readers should not infer that the exercise is appropriate at the same volume for everyone.
Anyone considering the movement can follow the described controlled form and use a stable chair. Those with existing health conditions, pain or concerns about balance can ask a physical therapist or other qualified health professional whether the exercise and repetition range suit their needs. No additional development or official guidance is identified in the source material.
Key Questions
Which exercise does Devin Trachman recommend for walking?
She recommends the sit-to-stand, in which a person rises from a chair and lowers 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 between sets. It does not give a frequency per week or a progression plan.
Can the exercise be done with support?
Yes. The report suggests using a chair with armrests for light assistance or a sturdy support in front if standing without using the hands is difficult.
Does the report prove sit-to-stands improve walking?
No. It reports Trachman’s professional recommendation and rationale, but does not cite a trial or give measured results showing how much the exercise changes walking ability.
Who should seek advice before trying the exercise?
People with pain, significant balance concerns, a recent injury or a health condition that affects movement can ask a qualified health professional whether the exercise is appropriate for them.
Source: rss
