TL;DR
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Physical therapist Devin Trachman recommends the sit-to-stand as a practical exercise for strengthening muscles used in walking and everyday tasks. She suggests 2–3 sets of 8–10 repetitions, with chair-arm support or another sturdy support if needed.
Physical therapist Devin Trachman recommends the sit-to-stand exercise for people looking to build strength that supports walking and everyday movement. In a Fit&Well report, Trachman said the movement works lower-body muscles used to stand, climb stairs and get up independently, and suggested 2–3 sets of 8–10 repetitions.
The exercise involves sitting near the front of a sturdy chair with feet flat and about shoulder-width apart, leaning the chest slightly forward while keeping the back straight, and pressing through the heels to stand. The person then lowers back into the chair slowly and with control. Trachman recommends keeping the hands crossed over the chest or at the sides if possible, rather than pushing off the chair.
People who need extra assistance can use a chair with armrests for light support, or hold a sturdy surface in front of them, according to the report. The suggested rest between sets is 60 seconds. The movement targets the quadriceps, gluteus maximus and core stabilizers, the report says.
Trachman is identified by Fit&Well as a physical therapist and clinical director at Physical Therapy Central in West Edmond. The report lists her credentials as a Doctor of Physical Therapy and an orthopaedic clinical specialist. Her recommendation is an expert’s exercise guidance, not a reported clinical trial or a finding that sit-to-stands work better than other exercises.
Strength Training Supports Everyday Walking
Walking depends on more than the ability to take steps. Strength in the legs and trunk helps people rise from a chair, manage stairs and maintain movement through daily routines. A chair-based exercise like the sit-to-stand may offer a familiar way to practise some of those movements while building lower-body strength.
Trachman describes a possible cycle in which reduced activity contributes to weaker muscles, poorer balance and lower endurance, making walking feel harder and potentially discouraging further activity. She says gentle strength training can help build balance, confidence and muscle. The report does not provide measurements of how much walking ability improves, so the recommendation should not be read as a guaranteed outcome.
The practical point is that strength work can complement walking rather than serve as a substitute for it. For readers who find longer walks tiring, the exercise provides a specific movement to discuss with a physical therapist or other qualified professional, particularly if pain, balance concerns or other health issues affect their ability to exercise.
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Why Trachman Favors Chair Repetitions
Trachman told Fit&Well that people do not necessarily stop walking simply because they have reached a particular age. She cited other possible factors, including busy schedules, pain and increased fatigue. In her account, reduced activity can then weaken the muscles that support walking and lower balance and endurance.
Her alternative to simply advising someone to walk more is to build strength and confidence that may make walking feel easier. She said even small strength gains can be associated with meaningful improvements in walking endurance and quality of life; that statement is her professional view as quoted in the report, not a quantified result supplied with a study or dataset.
The sit-to-stand is a functional movement because people repeatedly rise from chairs in daily life. The report presents it as a starting exercise, with adjustments for people who cannot yet stand without using their hands. It does not set out a broader training plan or establish how often readers should perform the exercise over time.
“If I could only prescribe one exercise to improve walking, this would be it.”
— Devin Trachman, physical therapist, as quoted by Fit&Well
Limits of the Exercise Recommendation
The supplied report does not cite a clinical study comparing sit-to-stands with other exercises, nor does it give a measured effect on walking speed, distance, falls or independence. It also does not specify how long a person should follow the suggested sets and repetitions before expecting a change. Trachman’s description is an expert recommendation, not a guarantee that the exercise will improve walking for every person.
Individual ability and safety may vary. The report offers chair arms or a sturdy support as modifications but does not provide individualized guidance for people with significant pain, balance problems or medical conditions. It is not clear whether Fit&Well or Trachman recommends a particular screening process before starting.
How Readers Can Apply the Advice
The report gives a basic starting format: 2–3 sets of 8–10 repetitions, resting 60 seconds between sets, with assistance from chair arms or a stable support if necessary. It does not announce a follow-up study, programme or additional milestone. Readers who are unsure whether the movement is suitable for them can ask a physical therapist or another qualified health professional for advice tailored to their abilities and needs.
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?
Fit&Well lists 2–3 sets of 8–10 repetitions, with 60 seconds of rest between sets.
What if I need my hands to stand up?
The report suggests using a chair with armrests for light support or holding a sturdy surface in front of you. It does not give individualized safety advice.
Does the report prove sit-to-stands improve walking?
No. It reports Trachman’s professional recommendation, but the supplied material does not cite a comparative study or provide measured walking outcomes.
Source: rss
