“If I Could Only Prescribe One Exercise To Improve Walking, This Would Be It,” Says A Physical Therapist

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Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to strengthen muscles used in walking and daily activities. She suggests 2–3 sets of 8–10 repetitions, with a sturdy chair and modifications such as light hand support if needed. The source does not provide research showing that this exercise alone improves walking outcomes.

Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to strengthen muscles used in walking and everyday movement. In a Fit&Well report, Trachman said the exercise works the lower body and can help people build strength for tasks such as walking, climbing stairs and rising from a chair, though the article does not present clinical trial evidence that it improves walking on its own.

Trachman, identified by Fit&Well as the clinical director of Physical Therapy Central in West Edmond, Oklahoma, recommends doing 2–3 sets of 8–10 repetitions, resting for about 60 seconds between sets. The movement starts from a sturdy chair: sit near the front with feet flat and about shoulder-width apart, lean the chest slightly forward while keeping the back straight, then press through the heels to stand. Lower back into the seat with control.

The exercise targets the quadriceps, gluteus maximus and core stabilizers, according to the report. Trachman describes standing from a chair as a functional movement used regularly in daily life. Fit&Well advises crossing the arms over the chest or keeping them by the sides, and avoiding hand support when that can be done safely.

For people who cannot yet rise without assistance, the report suggests using a chair with armrests for light support or placing a sturdy surface in front of them. These are presented as modifications while strength develops. The source does not set out an individual screening process or say that the same repetitions and setup suit every person.

Strength for Everyday Mobility

The recommendation focuses on a practical concern: walking depends not only on time spent walking, but also on leg strength, balance and endurance. Trachman told Fit&Well that when activity declines, the muscles supporting walking can weaken and balance and endurance may drop, making walking feel harder. That description is her professional explanation in the report, not a finding from a study cited there.

A chair-based exercise may be easier to introduce than a walking target for someone who finds walking tiring or has become less active. Building capacity for an everyday movement could also support tasks such as standing up and using stairs. Trachman argues that strength and confidence can help people remain active and independent; the report does not quantify those effects or establish that sit-to-stands prevent loss of independence.

A Practical Starting Exercise

The Fit&Well article places the recommendation within a broader discussion of age-related changes in muscle mass and mobility. It says some people notice changes in how far or smoothly they walk, but frames reduced activity, pain and fatigue as other possible reasons walking becomes more difficult. The material does not provide population data or a timeline for these changes.

Trachman’s advice is to build strength and confidence rather than simply tell someone to walk more. The recommended movement uses a chair and body weight, with optional support, making it a straightforward exercise to explain. Fit&Well identifies Trachman as a doctor of physical therapy and an orthopedic clinical specialist, but the supplied article does not cite research testing this specific routine against other exercises or walking programs.

““If I could only prescribe one exercise to improve walking, this would be it.””

— Devin Trachman, physical therapist, as quoted by Fit&Well

Evidence and Individual Suitability

The supplied report does not cite a clinical study showing that sit-to-stands, by themselves, improve walking distance, gait or independence. It also does not specify how long someone should follow the routine before expecting a change, or whether the suggested sets and repetitions are suitable for people with different health conditions, pain, balance limitations or levels of strength.

The exercise guidance is general, not an assessment of a reader’s mobility. People who feel unsteady, have pain, or have a health condition that affects movement may need individualized advice from a qualified health professional. The source does not report any new trial, policy or formal guideline; the development is a therapist’s published exercise recommendation.

How Readers Can Apply the Advice

Fit&Well’s stated routine is 2–3 sets of 8–10 sit-to-stands, with 60 seconds of rest, using a sturdy chair. The report advises controlled lowering and allows light support for people who need it. It does not prescribe a schedule for how many days per week to exercise or describe a progression plan.

Anyone considering the movement should use a stable chair and a setup that allows them to move safely. If standing or lowering causes pain, marked dizziness or unsteadiness, they should stop and seek appropriate professional guidance rather than push through. No additional research or follow-up announcement is given in the source, so readers should treat the recommendation as general exercise advice rather than a guaranteed walking intervention.

Key Questions

Which exercise does Devin Trachman recommend for walking-related strength?

She recommends sit-to-stands: rising from a sturdy chair and lowering back down with control.

How many sit-to-stands does the report suggest?

Fit&Well lists 2–3 sets of 8–10 repetitions, with about 60 seconds of rest between sets. The article does not say this amount is appropriate for everyone.

Which muscles do sit-to-stands target?

The report names the quadriceps, gluteus maximus and core stabilizers.

What if I need my hands to stand up?

The report suggests using a chair with armrests for light support or a sturdy support in front. If balance, pain or a health condition is a concern, seek advice from a qualified professional before starting.

Does the report prove sit-to-stands improve walking?

No. It reports a physical therapist’s recommendation but does not cite a clinical trial or provide measured results showing that the exercise alone improves walking.

Source: rss