Balance & Fall PreventionStanding, low impact10 minutes

Sit to Stand Basics

The single most useful movement for staying independent — practised safely, ten times over.

Building upLast reviewed 24 September 2026

Start guided session

6 steps · about 10 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from

Legs & hipsA firm chair with a stable seat height

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.

Sit with purposeAbout 30 seconds
Feet flat and slightly apart, tucked back so your heels sit under your knees. Scoot to the front edge of the seat.
Modify this move
Start from a higher chair if the seat feels low.
Nose over toesAbout 45 seconds
Lean your chest forward until your nose is past your toes. This is the key move — do not skip it.
Modify this move
Rest your hands on your knees to help the lean.
Push and riseAbout 90 seconds
Push through both feet and stand up smoothly. Squeeze your bottom as you straighten. Do not yank on the armrests.
Modify this move
Use the armrests to help as much as you need.
Stand tall and settleAbout 90 seconds
Stand fully upright, count one slow breath, then lower your bottom back to the chair with control. Rest two seconds.
Modify this move
Lower slowly and sit down further forward so the drop is shorter.
Repeat with a pauseAbout 180 seconds
Do five more repetitions, pausing at the top for three seconds each time. That pause is where strength is built.
Modify this move
Reduce to three repetitions with longer rests.
Shake it outAbout 45 seconds
Stand, shake your legs loosely one at a time, and sit down. Note how many repetitions you managed today.
Modify this move
Log your number so you can watch it improve week to week.

Keep going

Balance & Fall Prevention
Heel-to-Toe Steady Walk
Slow, deliberate walking practice that sharpens the balance reflex in your ankles and hips.
10 minStandingBuilding up
Open routine
Balance & Fall Prevention
Supported Single-Leg Hold
Five minutes of standing on one leg while holding a counter — the fastest way to build steadiness.
5 minStandingA good challenge
Open routine
Balance & Fall Prevention
Clock Reach Balance
Reach toward the numbers on an imaginary clock face to train balance in every direction.
15 minStandingBuilding up
Open routine

Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.