“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. The source gives a suggested routine of two to three sets of eight to 10 repetitions, with modifications for people who need chair-arm or other support. It does not report clinical trial results or claim that the exercise works for everyone.

Physical therapist Devin Trachman recommends the sit-to-stand as a single exercise to build strength that supports walking and everyday mobility, according to a report by Fit&Well. Trachman says the movement trains lower-body muscles used to stand, climb stairs and get up independently, but the report does not present research showing that it improves walking for every person.

The suggested routine is two to three sets of eight to 10 repetitions, with about 60 seconds of rest between sets. To perform the movement, sit near the front of a sturdy chair with feet flat and roughly shoulder-width apart. Lean the chest slightly forward while keeping the back straight, then press through the heels to stand upright. Lower back into the chair slowly and with control.

The exercise is intended to work the quadriceps, gluteus maximus and core stabilizing muscles. Trachman advises avoiding hand support if possible, but offers a modification for people who need it: use a chair with armrests for light assistance, or hold a sturdy surface in front. The source does not specify how quickly to progress or how often to do the exercise.

Trachman is identified by Fit&Well as a physical therapist and clinical director at Physical Therapy Central in West Edmond. The report says she earned a Doctor of Physical Therapy degree from the University of Oklahoma Health Sciences Center and became an orthopaedic clinical specialist in 2024. Her recommendation is expert guidance in a fitness article, not a published treatment protocol or a report of a clinical study.

Strength for Everyday Walking

The recommendation focuses on a basic movement with a direct connection to everyday independence: standing up from a chair. The legs and trunk contribute to rising, walking and stair climbing, so practicing a controlled chair rise may offer a manageable way to work on strength used in daily life. That practical link is the reason Trachman singles out the movement.

Fit&Well’s report also describes a possible cycle: when walking becomes tiring or painful, people may become less active; reduced activity can then weaken muscles and lower endurance, making movement feel harder. Trachman argues that building strength and confidence can help people remain active. This is her professional perspective, not a quantified finding in the article, and the report supplies no outcome data or comparison with other exercises.

For readers, the key point is that the exercise can be adapted rather than treated as an all-or-nothing test. A chair with armrests or a stable support can make the movement more accessible. People with pain, balance concerns, recent injuries or health conditions may need individualized advice before starting or changing an exercise routine.

Why Chair Rises Relate to Walking

The report opens with age-related changes in muscle mass and mobility, but it does not say that mobility loss is inevitable or that one exercise can reverse it. Trachman describes several reasons people may walk less: busy lives, pain, or walking becoming more tiring. She says declining activity can be followed by reduced strength, balance and endurance, which may make walking feel more difficult.

Her recommendation is to build strength rather than simply advise someone to walk more. In the article, she says stronger muscles and greater confidence may make walking feel easier and support continued participation in valued activities. These are attributed views about the role of strength training; the source does not include a formal study, patient data or a measured estimate of benefit.

The sit-to-stand is presented as a functional exercise because it rehearses standing from a seated position. The instructions emphasize a sturdy chair, feet planted on the floor, a slight forward lean and a slow return to sitting. Those details describe the report’s suggested form, not a guarantee that the movement is suitable for every reader.

“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 Fit

The article does not cite a clinical trial testing this routine or report how much sit-to-stands change walking speed, distance, balance or independence. It also does not compare the exercise with walking practice or other strength exercises. The recommendation should therefore be understood as Trachman’s professional advice, not proof that this is the best or only exercise for improving walking.

It is also unclear whether the suggested number of sets and repetitions is appropriate for people with different levels of strength, pain, balance or medical needs. The report gives a supported option but does not provide individualized screening, progression guidance or advice about when to stop. Readers who are unsure whether the movement is safe for them can ask a physical therapist or other qualified health professional for guidance.

How Readers Can Apply the Advice

Fit&Well’s report does not announce a follow-up study, new program or scheduled update. Its practical guidance is to try the sit-to-stand with a sturdy chair, using light support if needed, and to lower back down under control. The suggested starting volume is two to three sets of eight to 10 repetitions with 60 seconds of rest, but the report does not prescribe a weekly schedule.

Readers should treat that routine as general exercise guidance rather than a personalized plan. If standing or lowering causes pain, dizziness or marked difficulty, stop and seek appropriate professional advice. A physical therapist can assess balance and movement, suggest a suitable chair or support, and tailor the exercise to a person’s ability and goals. No further findings are confirmed in the source material.

Key Questions

What exercise does the physical therapist recommend?

Devin Trachman recommends sit-to-stands, in which a person rises from a chair and sits back down with control. She describes it as a way to work on lower-body strength related to walking and everyday movements.

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

The report suggests two to three sets of eight to 10 repetitions, resting about 60 seconds between sets. It does not give a weekly schedule or say that this amount suits everyone.

Can I use my hands for support?

Yes. Trachman’s modification is to use a chair with armrests for light assistance or a sturdy support in front if needed. The report advises avoiding hand support only if possible; it does not require everyone to perform the exercise hands-free.

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

No. It reports Trachman’s professional recommendation, but provides no clinical trial results or measured walking outcomes. The article does not establish that the exercise will improve walking for every person.

Who should seek advice before trying the exercise?

People with pain, balance problems, recent injuries or health conditions may want individualized guidance from a qualified health professional, such as a physical therapist, before starting. Stop if the movement causes concerning symptoms.

Source: rss