Over 75? The Best Exercise Beyond Walking — Senior Health & Wellness Guide
For adults over 75, walking is an excellent way to maintain mobility, heart health, and independence. But walking alone may not be enough to preserve muscle strength, balance, and the ability to perform everyday activities as we age.
If you’ve seen a video titled “Over 75? THIS 1 Exercise Is Better Than Walking — Surgeon Approved!”, the key question is: Which exercise is it, and is it really better than walking?
There is no single exercise that is best for every person over 75. However, one particularly useful option is the sit-to-stand exercise — repeatedly standing up from a chair and sitting down in a controlled way.
It trains muscles and movements used every day, such as getting out of a chair, using the toilet, and standing up from the bed. For many older adults, it is a practical addition to walking.
1. What is the exercise, and why is it useful?
The sit-to-stand chair exercise is a simple strength-training movement recommended in older-adult exercise guidance. The US National Institute on Aging includes practicing standing from a sitting position among activities that can improve balance and physical function.
It is especially useful because it trains movements needed for independent living.
Main benefits
1. Strengthens the legs
Works the quadriceps, gluteal muscles and other muscles that help you stand, sit, and climb steps. Stronger legs can make everyday movements easier.
2. Supports balance and fall prevention
Practicing controlled standing and sitting can improve functional mobility. For fall prevention, it is particularly beneficial when combined with appropriate balance exercises.
3. Helps maintain independence
The movement resembles getting up from a dining chair, sofa or toilet, so improving this ability can make daily life easier.
4. Can be adapted to different fitness levels
You can begin with a higher, firm chair and use your hands for assistance. As strength improves, you may be able to stand with less support.
2. How to do the sit-to-stand exercise safely
Step 1 — Get ready
Use a sturdy, non-wheeled chair placed against a wall. Sit toward the front of the seat with your feet flat on the floor, approximately hip-width apart.
Step 2 — Lean forward gently
Move your upper body slightly forward, bringing your nose over your toes. Keep your back comfortable rather than rounding excessively.
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Step 3 — Stand up
Push through your feet and straighten your hips and knees. Use the armrests or your hands on your thighs if necessary.
Step 4 — Sit down slowly
Bend your hips and knees and lower yourself gently into the chair. Avoid dropping suddenly into the seat.
How many repetitions should you do?
If you are a beginner over 75, start with a manageable amount rather than trying to complete a large number immediately.
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Fitness level |
Suggested starting approach |
|---|---|
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Frail or unsteady |
Practice with professional guidance and appropriate hand support |
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Beginner and reasonably steady |
Try 3–5 controlled repetitions |
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Comfortable with the movement |
Gradually work toward 8–12 repetitions, as tolerated |
These are practical starting suggestions, not a prescription for everyone. Rest between repetitions or stop when you become tired. The National Institute on Aging recommends beginning slowly and using a sturdy chair, wall or person for support when needed.
3. Is it really better than walking?
Not in every way. These exercises provide different benefits.
Walking
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Improves aerobic fitness and endurance.
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Supports cardiovascular health.
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Helps maintain regular daily activity.
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Can be adjusted for speed, distance and ability.
Sit-to-stand
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Targets leg strength and functional mobility.
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Practices getting up from a seated position.
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Can be performed indoors with a suitable chair.
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Complements walking rather than replacing it.
The CDC recommends that adults aged 65 and older combine aerobic exercise, muscle-strengthening activities and balance training. Its general target is at least 150 minutes of moderate-intensity aerobic activity per week, muscle-strengthening activity on at least two days, and balance activities. People should adapt activity to their abilities and health conditions.
4. Other excellent exercises for adults over 75
The best routine combines several types of movement, depending on the individual’s ability.
Heel raises
While holding a stable support, rise gently onto your toes and lower your heels. This works the calf muscles involved in walking and standing.
Seated knee extensions
Straighten one knee while sitting, pause briefly, and lower the foot. This is a gentler way to begin strengthening the thigh muscles.
Tai chi
Slow, controlled movements can help develop balance, coordination and body awareness. Choose a class suited to your mobility.
Comfortable walking
Continue walking at a pace that lets you talk comfortably, using a cane or walker if recommended for safety.
These activities reflect the National Institute on Aging’s guidance on aerobic, strength and balance exercises for older adults.
5. Example of a simple weekly routine
This is an illustrative starting schedule for someone who can exercise safely. It should be adjusted for existing fitness, mobility and medical advice.
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Day |
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