Over 75? This 1 Exercise May Be Better Than Walking for Some People
Walking is one of the best forms of exercise for older adults, but after age 75, strength and balance training become especially important. One exercise that is often recommended by health professionals is the chair squat (sit-to-stand exercise) because it targets muscles needed for everyday independence.
The “sit-to-stand” exercise: a simple but powerful move
How to do it:
- Sit near the front edge of a sturdy chair.
- Place your feet flat on the floor, about shoulder-width apart.
- Lean slightly forward and stand up using your legs.
- Slowly lower yourself back down to sit.
- Repeat several times at a comfortable pace.
(Use your hands on the chair arms or a stable surface for support if needed.)
Why it can be valuable after 75
1. Builds leg strength
Strong thigh and hip muscles help with daily activities like climbing stairs, getting out of bed, and standing from a chair.
2. Supports independence
The ability to rise from a seated position is closely linked to mobility and performing everyday tasks.
3. Improves balance and stability
Strengthening the muscles around the hips and legs can help improve steadiness and reduce fall risk.
4. Helps maintain muscle mass
Muscle naturally declines with age, and resistance exercises help slow age-related muscle loss.
5. Strengthens functional movement
Unlike some exercises that train only one muscle group, sit-to-stands mimic movements people use every day.
Is it really “better than walking”?
Not necessarily. Walking and strength exercises provide different benefits:
- Walking: improves heart health, endurance, and overall activity levels.
- Sit-to-stands: improve strength, balance, and the ability to perform daily movements.
For many adults over 75, the best approach is a combination of walking plus strength and balance exercises, adjusted to their health and fitness level
