Exercise Spotlight: Sit to stand squats
Looking to test out your lower body strength? This is by far the most functional exercise I recommend everyone work on in order to maintain lower body strength and independence as we age! This will improve ability to get in and out of low chairs, couches, and restaurant booths with greater ease.
All you need is a chair and yourself! Try these sit to stand squats. Easier than a typical squat because you get a little rest in between reps and the chair guides you to perform squats with proper form taking pressure off knees which can sometimes be painful with a typical squat.
Cant' quite get up without using your arms to help push? Super common! Try repeating these for 2-3 sets of 10 repetitions every day to gain strength, use your arms to help as needed at first.
*Research shows if you are over 65 and can do 5 reps in less than 12 seconds, you are likely at a lesser risk of falling. High Five!
How to Perform:
1) Grab a chair
the lower or softer the surface, the more difficult
2) Scoot to the front edge of the chair with feet planted about hip width distance apart
Make sure feet are securely beneath you
3) Bring nose over toes and try to stand without using arms to push off of chair
4) Once standing, slowly lower back to seated positon
5) Repeat 10-20x
Stay tuned for progressions on how to make this one more difficult as you get stronger!
Try it out and let me know what you think!
-Dr. Chelsea Saville PT, DPT
*As always, consult with medical professional prior to starting any new exercise routine.Images courtesy of Canva.com
Facts about falls
Scared of taking a tumble?
Fear of falling is the real deal, no one likes having a sense of lost independency and being fearful while performing day to day tasks in their home or in the community.
Often times, this can even cause people withdraw from activities that once brought them joy due to fear.
COVID isn’t helping either, with more people staying at home and being less active, things like losses in strength and stamina can contribute to an increased risk of falling.
1 in 4 older adults will fall each year in the USA.
According to the CDC, every second of every day, an older adult (>65 years old) suffers a fall in the U.S.-making falls the leading cause of injury and injury related death in this age group
Each year falls lead to:
32, 000 deaths
300, 000 hospitalizations
Anatomy of unsteadiness
While a decrease in balance seems like a normal part of the aging process, it doesn’t have to be! Balance is an intricate process of three major systems in your body, these include your vestibular system (inner ear), vision system, and something called proprioception. Big word but basically proprioception is your body’s ability to know where it is in space. This is the system we can focus on re training for improved sense of balance and strength. Although each of these systems decline with aging processes, (may be time to re-visit that optometrist too) working with a trained physical therapist can help decrease the decline and get you feeling more confident, strong, and steady on your feet!
Notable improvements in strength, mobility, and balance can be achieved by performing an appropriate, consistent, and safe exercise regimen.
Low impact progressive strengthening, gentle yoga, and Tai Chi are all great options to get started
Check your home for easy modifications to make in order to decrease fall risk:
CDC Fall Fact Sheet/Statistics:
Do I need equipment?
Definitely not! There are a ton of balance based exercises that you can perform without any equipment whatsoever.
But just for fun, this is one of my favorite additions to any balance routine. It’s a foam pad that makes even simple exercises a lot more difficult!
*Please consult with trained specialist prior to attempting balance training for maximum safety.
Feeling overwhelmed? Don’t be. contact me to set up an in home balance evaluation and fall risk assessment.
-Chelsea Saville PT, DPT
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