“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 for walking and daily activities. She suggests 2–3 sets of 8–10 repetitions, with chair arms or another sturdy support available for people who need assistance. The source does not report research testing the exercise’s effects or a specific patient outcome.

Physical therapist Devin Trachman recommends the sit-to-stand exercise as a single starting movement for people seeking to build strength that supports walking. In a report by Fit&Well, Trachman said the everyday action of rising from a chair works lower-body muscles used in walking, climbing stairs and standing up independently; the article presents her professional advice, not findings from a reported clinical trial.

Trachman, identified by Fit&Well as a clinic director and physical therapist at Physical Therapy Central in West Edmond, recommends two to three sets of eight to 10 repetitions, with about 60 seconds of rest. The exercise uses a sturdy chair and requires a person to rise to a full standing position before lowering back down under control. Fit&Well lists the quadriceps, gluteus maximus and core stabilizers among the muscles involved.

To perform it, sit toward the front of the chair with feet flat and about shoulder-width apart. Lean the chest slightly forward while keeping the back straight, then push through the heels to stand. Lower back to the seat slowly rather than dropping into it. Trachman advises avoiding the hands if possible, but says people who need help can use a chair with armrests for light support or place a sturdy support in front of them.

The recommendation is framed around functional strength: the same movement used in the exercise is part of routine tasks at home. The source does not provide a study, measured improvement in walking, or evidence that this exercise alone will address every cause of difficulty walking.

Strength for Everyday Walking

Walking depends on more than the act of taking steps. Lower-body strength helps people stand up, move onto stairs and sustain everyday activity, while balance and endurance also affect how manageable walking feels. A chair-based exercise may offer a familiar way to practise one of those basic movements without needing specialist equipment.

Trachman argues that strength work can support confidence and mobility, particularly when walking has become tiring or activity has fallen off. That is her clinical perspective, as reported by Fit&Well, rather than a guarantee of results. The advice may be useful to readers looking for an accessible exercise, but individual needs differ, and the article does not establish that sit-to-stands prevent falls, restore independence or treat pain.

The practical point is that people who find standing difficult need not automatically attempt an unsupported version. The source explicitly allows light support as a modification. That makes the recommended movement adaptable, while leaving decisions about safe technique and appropriate effort to the individual and, where needed, a qualified health professional.

Why Sit-to-Stands Were Suggested

Fit&Well’s report places the recommendation within a broader concern about changes in activity and mobility with age. It says muscle mass and mobility can decline naturally, while pain, busy routines or walking that feels more tiring may also lead people to become less active. These points are general framing in the article; it does not give population statistics or quantify how often any one factor causes people to stop walking.

Trachman describes a possible cycle: reduced activity can be followed by weaker muscles, less balance and lower endurance, which can make walking feel harder. Her proposed approach is to build strength and confidence rather than simply telling someone to walk more. The report identifies her as a doctor of physical therapy and an orthopedic clinical specialist, but does not include independent expert commentary or a comparison of exercise 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 Safety

The supplied report does not identify a clinical study evaluating sit-to-stands as a stand-alone way to improve walking. It also gives no data on how much, how quickly or for whom walking might improve. Trachman’s recommendation and comments about potential benefits should be read as professional advice, not a quantified outcome or a promise.

It is also unclear whether the suggested sets and repetitions are appropriate for every reader. The article does not describe screening for pain, balance problems, recent injuries or other health conditions. People who feel unsteady, have pain, or have a condition that affects movement may need guidance from a clinician or physical therapist before trying the exercise. The source offers support options but does not provide a complete safety assessment.

How Readers Can Apply the Advice

The report gives readers a basic routine to try: two to three sets of eight to 10 sit-to-stands, resting for 60 seconds between sets. It suggests using a sturdy chair and keeping the lowering phase controlled. Those who cannot rise comfortably without help can use armrests or a stable support, rather than treating hands-free performance as a requirement.

No follow-up study, clinical guideline or new announcement is included in the source, so there is no further milestone reported. Readers who want to make the exercise part of a routine can ask a physical therapist or other qualified clinician whether the movement and volume suit their circumstances, especially if they have pain, balance concerns or an existing health condition.

Key Questions

What exercise did the physical therapist recommend?

Devin Trachman recommends sit-to-stands: rising from a sturdy chair and lowering back down with control. She describes it as a functional movement that works muscles used in everyday tasks.

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

The Fit&Well report lists two to three sets of eight to 10 repetitions, with 60 seconds of rest. That is the recommendation in the article, not a personalized prescription for every reader.

Can someone use their hands for support?

Yes. Trachman says people who need assistance can use a chair with armrests for light support or use a sturdy support in front of them. The report says to avoid using the hands if possible, but includes support as a modification.

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

No clinical trial or measured walking outcome is presented in the supplied report. It reports Trachman’s professional recommendation and her view of the exercise’s potential benefits, not proof that it improves walking for everyone.

Who should seek advice before trying the exercise?

People with pain, balance difficulties, an injury or a health condition affecting movement may want to ask a qualified clinician or physical therapist about safe options. The report suggests support modifications but does not assess individual medical needs.

Source: rss