What this could reveal
Standing up from a chair – and sitting down again – is something most of us do without a second thought. But these simple everyday movements are actually quite complex. If they start to feel more difficult than they used to, it may suggest that something has changed in your strength, balance, mobility or overall function.
Why these movements matter
Standing up from a chair – especially without using your hands – relies on sufficient strength, balance and coordination. These same skills help us with everyday activities, such as getting out of bed, on and off the toilet, using stairs, and getting in and out of a car. Being able to perform these activities comfortably and easily helps us maintain mobility and independence as we age.
The muscles involved
Standing up isn’t just about having strong legs. Your glutes (buttock muscles), quadriceps at the front of your thighs, hamstrings, calf muscles and core all work together to help you rise and stay balanced. Your gluteus maximus – the largest muscle in your body – helps extend your hips as you rise. Your quadriceps help straighten your knees, while your core muscles help keep your trunk stable. If one group of muscles is weaker, others may need to work harder, making the movement more difficult.
Why it may become harder
Many things can make getting out of a chair more difficult. Muscle strength naturally declines with age, but staying active and including regular strength exercises can help maintain muscle function and reduce the impact of age-related changes.
Long periods of sitting, recovering from an illness or injury, reduced physical activity, joint stiffness, pain or balance problems may also play a part.
Needing to use your hands isn’t always a cause for concern, but if standing up is becoming noticeably harder than it used to be, it’s worth getting it checked.
Simple ways to support this movement
The good news is that muscles respond well to regular use. You don’t need to spend hours in the gym – walking, climbing stairs, strength exercises and simply breaking up long periods of sitting can all help maintain strength and function.
Exercises such as controlled sit-to- stands, squats or bridges may also help if they’re appropriate for you and performed correctly. If you’re unsure which exercises are suitable for you, ask us for guidance.
We can discuss your movement patterns and help you understand which activities may be suitable for you as part of your overall health and wellbeing, taking into account your individual needs and goals.
