<\/p>\n \u201cThis is called specificity of training, which just means practicing exactly the skill that you need to do.\u201d<\/p>\n Latest Videos FromFit&Well<\/p>\n If you find that challenging, Helfrich recommends doing these three exercises to build your strength and mobility.<\/p>\n The exercises<\/p>\n These are the three exercises that Helfrich recommends:<\/p>\n You may like<\/p>\n Sit-to-standWall push-upSquat<\/p>\n Helfrich recommends doing moves three to four times per week, either as part of a workout or as an exercise snack to break up your day.<\/p>\n 1. Sit-to-stand <\/p>\n How to Do a Sit to Stand: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 8-12 Rest: 30-60sec<\/p>\n How to do it:<\/p>\n Sit in a stable chair with your feet hip-width apart. Clasp your hands in front of your chest.Without using your hands, push through your feet to stand.Pause in a standing position.Bend your knees to sit into the chair slowly.<\/p>\n \u201cSit-to-stands are one of my favorite exercises for older adults because you\u2019re practicing something you do daily\u2014getting yourself from a seated position to standing,\u201d says Helfrich.<\/p>\n \u201cYou’re strengthening your glutes and legs and practicing pressing through your feet to bring your body upright.<\/p>\n What to read next<\/p>\n \u201cIt’s also easy to practice at home with a sturdy chair, and you can focus on moving slowly and with control rather than worrying about speed or intensity.\u201d<\/p>\n 2. Wall push-up <\/p>\n How to Do Wall Push Ups: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 8-12 Rest: 30-60sec<\/p>\n How to do it:<\/p>\n Stand a few feet away from a wall.Place your hands flat against it at about chest height with your arms straight.Slowly bend your elbows and lower your chest toward the wall.Press through your hands to straighten your arms and return to the starting position.Complete each repetition slowly, keeping your movement controlled.<\/p>\n Form tip: Keep your body aligned, without letting your hips dip toward the wall or push backward.<\/p>\n \u201cYou might think getting up from the floor is all about leg strength, but your upper body and core are important, too,\u201d says Helfrich.<\/p>\n \u201cI recommend wall push-ups because they strengthen your arms, chest, shoulders and core.\u201d<\/p>\n She explains that the wall takes some pressure off your upper body and joints, making this an accessible starting point for those who lack the strength to do a traditional push-up.<\/p>\n \u201cAs you get stronger, you can progress to using a sturdy table or countertop for added challenge,\u201d she says.<\/p>\n 3. Squat<\/p>\n Do Squats Like a Pro: A Simple Step-by-Step Guide – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 8-12 Rest: 30-60sec<\/p>\n How to do it:<\/p>\n Stand with your feet about hip-width apart, near a sturdy chair or countertop if needed for support.Clasp your hands in front of your chest and keep your chest lifted.Slowly bend your knees and push your hips back, as if you\u2019re going to sit in a chair.Lower only as far as feels comfortable and controlled.Press through your feet to straighten your legs and return to standing.<\/p>\n \u201cIf you’re getting yourself up from the floor, there comes a point when you’ve brought a foot underneath you and need your legs to help push you upright. That’s where this type of lower-body strength becomes particularly important,\u201d says Helfrich.<\/p>\n \u201cFor older adults, the goal isn\u2019t to see how deeply you can squat, but to move through a comfortable range of motion with control.<\/p>\n \u201cSquats can strengthen the hip and thigh muscles you rely on to stand, helping build the lower-body strength needed to push yourself upright from the floor.\u201d<\/p>\n About our expert<\/p>\n About our expert<\/p>\n Dr Christynne Helfrich<\/p>\n \nSocial Links Navigation\n<\/p>\n <\/p>\n
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