“If I Could Only Prescribe One Exercise To Improve Walking, This Would Be It,” Says A Physical Therapist

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Physical therapist Devin Trachman recommends the sit-to-stand as a practical strength exercise to support walking and daily activities. She suggests two to three sets of eight to 10 repetitions, with chair arms or other sturdy support as needed. The source does not report clinical trial results or evidence that the exercise alone improves walking for everyone.

Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to build lower-body strength used in walking and other daily movements, according to a report by Fit&Well. Her recommendation offers a simple starting point for people who find walking more tiring, but the report does not present research showing that this exercise by itself improves walking for every person.

Trachman, identified by Fit&Well as the clinical director of Physical Therapy Central, says the exercise works muscles involved in standing and walking. The outlet describes the target areas as the quadriceps, gluteus maximus and core stabilizers. Trachman also connects chair stands with tasks such as climbing stairs and getting up independently. These are her professional explanations of the exercise, not findings from a study cited in the report.

The recommended routine is two to three sets of eight to 10 repetitions, with about 60 seconds of rest between sets. To do one repetition, sit near the front of a sturdy chair with feet flat and roughly 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 seat slowly and with control.

Fit&Well says Trachman advises avoiding the use of hands if possible. For people who need support, she suggests using a chair with armrests or a sturdy support in front of them. The source does not specify an ideal chair height, a progression schedule, or how often each week to perform the exercise. People with pain, balance concerns or health conditions may need individualized advice before starting or changing an exercise routine.

How Chair Stands Relate to Walking

The recommendation focuses on strength for everyday movement, rather than simply telling people to increase their walking distance. Standing from a chair is a familiar task, and practising it may offer a way to work on lower-body strength using common equipment. For readers who feel less steady or find walking tiring, that can make the suggestion easier to understand and try than a complex exercise program.

Trachman says reduced activity can contribute to weaker muscles, lower balance and less endurance, which may make walking feel harder and further discourage activity. She argues that building strength and confidence can help people stay active and independent. Those statements explain her clinical rationale; the supplied report does not quantify the effect or establish that sit-to-stands prevent loss of independence.

The practical value of the advice is its adaptable starting point: people who cannot stand without assistance are not told to force an unsupported repetition. Using armrests or a stable support can change the movement’s difficulty. Still, a modification does not guarantee safety for every individual, and the article gives no personalized assessment of readers’ mobility or fall risk.

The Therapist’s Reasoning

Fit&Well frames its report around age-related changes in muscle mass and mobility, while noting that difficulty walking can have other causes. Trachman says people may walk less because life becomes busy, pain develops, or walking feels more tiring. In her account, reduced activity can then weaken the muscles supporting walking and reduce balance and endurance. The report presents this as a general explanation, not a diagnosis for any particular reader.

Trachman’s advice is to build strength that may make walking feel more manageable, rather than treating walking volume as the only target. She says even small strength gains can be associated with meaningful improvements in endurance and quality of life, but the source supplies no measurements or study details for that claim. Her recommendation is a physical therapist’s exercise guidance, not a reported new clinical trial, guideline, or formal change in medical advice.

““If I could only prescribe one exercise to improve walking, this would be it.””

— Devin Trachman, physical therapist, as quoted by Fit&Well

Evidence and Individual Safety

The supplied report does not cite a clinical trial comparing sit-to-stands with other exercises, give an expected size or timeline for improvement, or establish that the movement alone improves walking ability. It is also unclear how the exercise may suit people with different levels of strength, balance, pain or mobility. Trachman’s recommendation should be read as practical professional guidance rather than a universal prescription.

The article does not provide screening criteria or detailed safety instructions beyond using a sturdy chair and support when needed. Anyone who feels unstable, has pain during the movement, or has a condition that affects exercise should seek guidance from a physical therapist or other qualified health professional. Stop if the exercise causes concerning symptoms and do not attempt unsupported repetitions when balance is uncertain.

Using the Advice Safely

Fit&Well’s report gives a starting routine but does not announce a follow-up study, program or scheduled update. Readers who choose to try the movement can begin with a stable chair and a level surface, using armrests or nearby sturdy support if needed. The suggested dose is two to three sets of eight to 10 repetitions, with controlled lowering and about 60 seconds of rest; the source does not prescribe how many days a week to do it.

For people who are unsure whether chair stands are appropriate, or who want a plan tailored to walking difficulty, the next step is an assessment by a physical therapist or another qualified clinician. Whether the exercise improves an individual’s walking will depend on factors the report does not assess, including the reason walking has become harder and the person’s ability to perform the movement safely.

Key Questions

Which exercise does Devin Trachman recommend for walking-related strength?

She recommends the sit-to-stand, in which a person rises from a chair and lowers back into it with control.

How many sit-to-stands does the report suggest?

Fit&Well lists two to three sets of eight to 10 repetitions, with about 60 seconds of rest. The report does not specify how many days per week to do them.

What if I need my hands to stand up?

Trachman suggests using a chair with armrests or a sturdy support in front of you if you need assistance. Do not force unsupported repetitions if your balance or strength is uncertain.

Does the report prove sit-to-stands will improve walking?

No. It reports a physical therapist’s recommendation and rationale, but does not cite a study or establish that the exercise improves walking for everyone.

Should I ask a clinician before trying the exercise?

If you have pain, balance problems, a condition affecting exercise, or uncertainty about doing the movement safely, ask a physical therapist or other qualified health professional for individual guidance.

Source: rss