How to get up from a chair at the age of 70? A Comprehensive Guide

According to the CDC, falls are a leading cause of injury among older adults. Learning how to get up from a chair at the age of 70 safely is a foundational skill that can significantly reduce your risk of falls and help you maintain independence in your daily life.

Quick Summary

Mastering the sit-to-stand motion involves proper positioning, engaging core and leg muscles, and using momentum effectively, supplemented by targeted exercises to improve strength and balance.

Key Points

• Proper Technique: Master the sit-to-stand motion by moving to the chair's edge, leaning forward, and using your legs and arms for a controlled push-up.

• Strength Training: Incorporate regular, gentle exercises like chair squats and leg raises to strengthen the muscles crucial for standing.

• Balance and Stability: Practice standing and holding a steady position for a few seconds to improve balance before walking.

• Assistive Devices: Use supportive tools like chairs with armrests, raised toilet seats, or walkers to provide added stability when needed.

• Home Safety: Modify your environment by using higher seating and removing tripping hazards to reduce the risk of falls.

• Professional Guidance: Consult a physical therapist or doctor if you face persistent mobility challenges or experience pain.

• Preventative Action: Taking proactive steps to maintain mobility is key to preserving your independence and preventing injuries.

The Importance of Safe Sit-to-Stand

As we age, physical changes can make daily movements, like getting up from a chair, more challenging. Muscle mass can decrease, balance may decline, and joint stiffness can set in. Ignoring these changes or using incorrect techniques can lead to unnecessary strain or, worse, a fall. This guide breaks down the process into manageable steps and provides supplementary exercises and strategies to make standing up a safe and confident act. It is crucial to be proactive about maintaining mobility to ensure a higher quality of life and sustained independence.

Step-by-Step Guide to Getting Up Safely

Here is a simple, methodical approach to getting up from a chair with stability and control.

1. Position Yourself Correctly

   • Move forward to the very edge of your chair. Your feet should be flat on the floor, slightly wider than shoulder-width apart.
   • Ensure your feet are positioned so your heels are behind your knees. This creates a stable base and allows you to use your leg muscles more effectively.

2. Lean Forward

   • Lean your torso forward from your hips.
   • Imagine your nose is moving over your knees. This shifts your center of gravity forward, making it easier to push up.

3. Engage Your Core and Legs

   • As you lean forward, tighten your abdominal muscles.
   • Press down with your feet to engage your leg muscles, particularly your quadriceps and glutes.

4. Use Your Arms (if needed)

   • If you have armrests, push off them with both hands equally.
   • If no armrests are available, place your hands on your thighs and push down for support.
   • Avoid pulling on a table or someone's arm, as this can be unstable.

5. Rise to a Stand

   • In one smooth, controlled motion, push up with your legs and hands simultaneously.
   • Keep your head up and look straight ahead, not down at the floor.

6. Steady Yourself

   • Once you are standing, pause for a moment to ensure your balance is stable before walking away.

Comparison of Sit-to-Stand Methods

Method	Best For	Pros	Cons
Unassisted Stand	Individuals with good leg strength and balance.	Promotes independence; builds functional strength.	Can be challenging if strength is limited; higher fall risk if performed incorrectly.
Assisted with Armrests	Those needing extra support or recovering from injury.	Adds significant stability; reduces reliance on leg strength.	Requires a chair with sturdy armrests; can lead to over-reliance.
Assisted with Walker/Cane	Individuals with balance issues or limited leg strength.	Provides the most stable support; recommended for those with a high fall risk.	Requires proper use of the device; device must be positioned correctly.

Strengthening Exercises for Improved Mobility

Regular exercise is key to maintaining the strength and balance needed for safe movement. Consult your doctor before starting any new exercise program.

1. Chair Squats

This exercise directly targets the muscles used for standing.

• Sit on the edge of a sturdy chair with your feet flat on the floor.
• Lean forward slightly, keeping your back straight.
• Slowly push up to a standing position, then lower yourself back down, barely touching the chair.
• Repeat for 10-15 repetitions.

2. Heel Raises

This strengthens calf muscles, which are important for stability.

• Stand behind a sturdy chair or counter for support.
• Slowly lift your heels off the ground, standing on your toes.
• Hold for a count of 3, then lower your heels.
• Repeat 10-15 times.

3. Leg Lifts

Strengthens the front of your thighs (quadriceps).

• Sit in a chair and extend one leg straight out in front of you.
• Hold for 5 seconds, then lower it slowly.
• Repeat 10 times for each leg.

Assistive Devices and Modifications

Sometimes, the right tool can make all the difference.

• Higher Seating: A chair with a higher seat is naturally easier to get up from.
• Raised Toilet Seats: These are inexpensive and can significantly reduce the effort needed to get up from the toilet.
• Chair Risers: Lifts that can be placed under the legs of a chair to increase its height.
• Support Handles: Handles can be added to couches or chairs to provide a secure grip point.
• Walkers and Canes: These provide stable support when standing up and moving. Ensure the device is properly fitted by a professional.

When to Seek Professional Help

While this guide provides excellent techniques, some challenges may require professional intervention.

• Physical Therapy: A physical therapist can design a personalized exercise program to address specific weaknesses or balance issues.
• Occupational Therapy: An occupational therapist can assess your home environment and recommend modifications to improve safety and accessibility.
• Medical Consultation: If you experience dizziness, joint pain, or extreme weakness, consult your doctor to rule out any underlying medical conditions.

Conclusion: Regain Confidence and Control

By learning the correct technique and incorporating simple strengthening exercises, learning how to get up from a chair at the age of 70 can become a safe, smooth, and confident movement. Combining proper form with environmental adjustments and, when necessary, assistive devices, empowers you to maintain your mobility and live life to the fullest. For more authoritative resources on senior health and fitness, visit the National Institute on Aging website.

Remember, small changes can lead to significant improvements in your overall well-being and independence. Prioritize your mobility, stay active, and practice these techniques daily to build lasting strength and confidence.

Frequently Asked Questions

What is the best way to get up from a low chair?

The best way is to move to the very edge, lean your upper body forward, and use your hands on your thighs or the chair's arms for added support while pushing up with your legs. A cushion can also help raise the seat height.

What exercises help with standing from a chair at 70?

Exercises that strengthen your legs and core are most helpful. Examples include chair squats, heel raises, and leg lifts performed while seated. Consistency is key.

How can I improve my balance to prevent falls?

Regular, low-impact balance exercises are effective. Try standing with support and lifting one foot, walking heel-to-toe, or practicing Tai Chi. Always have a sturdy object nearby to grab onto.

Should I use a cane or walker to help me stand up?

If you have balance issues or weak legs, a cane or walker can provide crucial stability. Ensure the device is the correct height and that you are using it properly. Never pull yourself up using the device.

How do I make my home safer for seniors?

To improve safety, you can install grab bars in bathrooms, remove loose rugs, ensure adequate lighting, and use non-slip mats. Consider getting an occupational therapist to assess your home.

What if I feel dizzy when I stand up?

Feeling dizzy upon standing, known as orthostatic hypotension, is common but should be addressed by a doctor. Stand up slowly, pause for a moment, and ensure you are well-hydrated.

How does core strength help with standing up?

A strong core provides the stability you need to maintain balance as you shift your weight forward. It prevents you from feeling wobbly and reduces the risk of stumbling or falling during the sit-to-stand motion.