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The question we received on Facebook the other day was: "I have trouble getting out of a chair. It takes more than one effort. Do you have any exercises I can do?" If you're having trouble getting out of a chair, it's very likely the result of weak legs. If you're not sure whether your legs are weak, there are tests you can do at home to see whether your legs are weak compared to other people your age. We'll show you this at the end of the video. It's very easy and anybody can do it. Before we get into the test, we want to show you three very important exercises that all seniors should master to really strengthen their legs.
We selected these three exercises from many, many exercises over many years of experience working with people with weak legs, so we think you'll enjoy them and that they'll work very well. We think these three exercises are perfect because they are good for beginners as well as advanced individuals. You don't need a gym, weights, or bands. You will strengthen each side equally. The exercises are functional, and you can strengthen all the muscles in the legs in five minutes.
The first exercise is known as the split squat, and Brad is going to show the beginner variation to start with. For this, you'll need something to stabilize yourself, such as the back of a chair or a countertop, which works very well. One foot is in front and the other foot is back, about this distance. Go down slowly, and when you feel you're down far enough, go up. Your hands are there just to assist, but they're there to protect you in case you go down too far. Do 10 of these with your left leg forward, then switch and do 10 with your right leg forward. It's an excellent leg exercise.
Now to the intermediate version. For the intermediate variation of the split squat, hold on to a stick or cane for balance. If you need a countertop, that is still fine. The purpose of this exercise is to go through the full range of motion, bringing this leg all the way down to the floor. If your knee is sensitive, you can put a pillow down there for some protection. Do 10 repetitions with nice control, holding the cane on the opposite side of the leg that is forward. Then do 10 repetitions on one leg, and make sure to switch to the other side.
For the advanced version, you'll need some sort of weight. You can take a duffel bag and fill it with things, making sure you can hold it while you perform the exercise. We do the same thing, holding the weight here. For this variation, we do the lunge: go down slowly, come up, and keep your back in good posture. Do 10 repetitions on one side, then switch.
The second exercise targets the anterior tibialis, a muscle located right here. Mike, going up and down, you can actually see the muscle belly working there. It's very critical for walking and balance. For beginners who struggle with standing, you can start in a seated position. Try to do 20 repetitions, and you can do them throughout the day, morning, midday, and evening.
The second and more advanced version: stand about 12 inches from the wall. Place your feet like this, with your buttocks and back up against the wall, then pull your toes up as far as you can and back down. That's one repetition. To make it more difficult, move your feet farther away from the wall; to make it easier, move them closer. One word of caution: if you start going farther out, it's important to wear shoes so they grip the floor and don't slip, which could cause a fall. It's nice to have something to grip, like a cane or a chair. Keep your knees locked to isolate that muscle, and 10 repetitions should work out well.
The third exercise is calf raises. For beginners, start in a seated position and simply lift your heels and go up on your toes, nice and slow and controlled. Start with 10 repetitions, maybe work up to 20, and take it easy. If this becomes too easy, Brad will show you a harder variation.
For the intermediate and then advanced mode, go up to some stairs or hold on to something solid, like a countertop. Stand with your feet shoulder-width apart and do the same movement. Now the weight of your body is going through there. Do 10 repetitions. Progress by using the steps, and wear shoes with rubber soles so they grip. Go to the edge of the first step, but move back so that the ball of your foot is securely on the step. Then drop your heels down, which gives a stretch in the calf muscle, and work all the way up. This is really advanced. Getting the stretch and a complete range of motion is desirable, but some people may never reach this level because it's too challenging. If you have carpeted steps and feel your feet might slide off, this won't work, so stay on the floor, which is fine. Do 10 repetitions of this if you reach this level.
Now we move on to the testing portion of the video, called the 30-second sit-to-stand test. Brad will show you how to set it up. This is an official test used in studies, and we'll go through the setup the way it's done in those studies. You need a good chair without arms. It needs to be solid, and even if it's solid, push it against the wall so it's stable. The height from the seat to the floor should be 17 inches. This chair is a little taller than 17 inches, which is okay, because you don't need to buy a new chair for the test. Just use the exact same chair for the next test so the results are comparable.
Once you have the proper chair set up, sit toward the back of the chair with a straight back. Don't lean back against the chair. Keep your feet shoulder-width apart for the optimal standing position. Cross your arms at the wrists and place your hands on your chest. Don't use your arms; if you do, you get a score of zero. Now you're in the proper position. Stand all the way up with straight knees. This does not count as a full repetition unless you fully stand. When sitting down, don't just drop into the chair, because that doesn't count either. You need to be controlled.
You have 30 seconds to do as many proper sit-to-stands as you can. If you get too tired before 30 seconds, stop and use the number you reached. Compare your number to the chart, which is categorized by age groups starting at 60 to 65 or whatever the chart says. Look at your age group and compare the average number. It's not one number; there's a range, so see where you fall. What's important is that after doing the exercises for a week, you go back and repeat the same test the same way. You'll likely find you've gotten stronger as a result of doing these exercises.
For people who cannot stand up without the help of the armrests, your score is zero, but that's okay, and many people will be in that situation. It doesn't mean you're a zero. Do the exercises as explained, and in a week come back and do the test again. You may find you can do the exercise with your arms crossed and without using the chair. The whole point is that you get stronger.
If you found this video helpful, we have other videos on strengthening. We'll link them below and pin one to the top comment. Check out those videos as well. Get stronger, be happy, and let's go.
Brad, I heard you had a dad joke for me. Yes, my wife said I should do lunges to stay in shape. Why? That would be a big step forward.