Fitness

Fitness is the state or condition of being physically sounds and healthy especially as the result of exercise/physical activity and proper nutrition.

Sit to stand

The manoeuvre of sit to stand is one of the most important exercises used daily to keep your independence and confidence. It is an exercise that can be done anywhere you have a chair handy.
The ability to stand from a chair can make all the difference in the world for your confidence and mindset. It enables you to get out of bed, out of a chair, up from the toilet. The exercise will maintain your leg and hip strength so important for walking.
1) Choose a firm chair with or without arm rests
2) Sit with your back against the chair
3) Fold your arms across your chest
4) Lean chest forwards, ‘nose over knees’
5) Push up through your heels and legs into standing
6) Stand tall! Bottom tucked in, knees straight, chest and rib Age up, head looking straight ahead
7) Slowly stick bottom out, sit back down remember controlled no flopping
8) Repeat 10 times

Breathing

• Breath out during the upwards movement (standing up).
• Inhale during the downward movement

• If you can not stand with your arms crossed use the chair arms to assist you

• Mobility aids such as a frame can be position in front to you to hold on to once standing.

Carry this activity out daily, increase the intensity so repeat it 3 times per day.
Add 1 or 2 kg hand weights to make this activity a little harder

If you could do one exercise a day for your leg strength and to preserve your mobility this would be it!