How to Get Up Safely From a Chair (and Sit Down Without Falling)
8 min read · Updated April 21, 2026
Key Takeaways
- Standing up and sitting down are among the most common moments people fall — and the most fixable.
- Proper technique uses leg strength rather than yanking with the arms, which is safer and builds strength over time.
- The right chair height (knees roughly even with hips) makes this dramatically easier.
- If standing up is consistently hard, that’s a sign to start daily sit-to-stand practice — it improves quickly.
Standing up from a chair sounds like the most basic thing in the world — until it isn’t. After 70, the simple act of getting up from a couch, dining chair, or toilet becomes one of the most common moments older adults lose their balance, twist a knee, or fall. The good news: a few small changes to technique make it dramatically safer, and the strength you need is very trainable.
This guide walks through the proper way to stand up and sit down, what to do when chairs are too low or too soft, and how to build the leg strength that makes the whole thing feel easy again.
Why this moment matters
Two things happen when you stand up from a chair: your blood pressure shifts, and your leg muscles do a sudden burst of work. After 70, both of those become more of a challenge.
- Blood pressure can drop briefly when you stand (called orthostatic hypotension), causing momentary dizziness.
- Leg muscles — especially the quadriceps and glutes — weaken with age, making it harder to push up.
- Knee and hip joints lose some range of motion, which forces awkward movements if you don’t have a technique that works around the stiffness.
Sitting back down has its own risks. Many people fall the last few inches into a chair because their legs give out. Done poorly, this jolts the spine, knees, and hips — and can knock the chair over.
Choosing the right chair
Some chairs make standing up much harder than it needs to be. The ideal everyday chair has:
- A firm seat — not deep, soft cushions you sink into.
- A seat height where your knees are roughly even with your hips when seated (about 17–19 inches off the floor for most adults).
- Solid armrests you can push up from.
- A stable base that won’t tip if you lean forward to stand.
- A back tall enough to support your shoulder blades.
If your favorite chair is too low or too soft — Try a firm cushion to raise the seat, or look into a chair-riser kit that adds 2–4 inches of height. For recliners, a small folded blanket on the seat helps. These small changes turn an impossible chair into an easy one.
How to stand up safely
Practice this until it feels natural. The whole sequence takes about 3 seconds when you’re used to it.
- Scoot forward to the edge of the chair so your hips are near the front of the seat.
- Place your feet flat on the floor, hip-width apart, with your heels tucked back slightly under the front of the chair.
- Lean your chest forward over your knees — “nose over toes.” This puts your weight where your legs can lift it.
- Push down through your heels and the armrests (or your thighs, if no armrests) to stand up.
- Pause for a moment when you reach standing — this gives your blood pressure a second to adjust before you take a step.
If you feel lightheaded after standing, sit back down slowly and try again after a few breaths. If lightheadedness happens often, mention it to your doctor — there are usually simple causes worth checking.
How to sit down safely
Sitting down well is just standing up in reverse — and just as important.
- Walk up close to the chair until you feel the back of your legs touching the seat.
- Reach back and hold the armrests (or the seat itself if no armrests).
- Push your hips backward and bend your knees slowly, lowering yourself with control.
- Keep leaning slightly forward as you lower — don’t drop straight down or fall backward.
- When your hips reach the seat, slide back into the chair before relaxing.
Never plop — Falling the last several inches into a chair is one of the most common ways older adults injure their tailbone or back. If you can’t lower yourself with control, the chair is probably too low — raise it with a firm cushion.
Low or soft chairs
Sometimes you can’t choose the chair — at a friend’s house, in a waiting room, on a couch. A few extra tips:
- From a low chair: Scoot to the edge first, get one foot a little farther forward than the other, lean well forward, and push hard through both legs and arms.
- From a couch: Place a firm pillow under you to raise the seat, or sit closer to the armrest where the cushion is firmer.
- From a toilet: This is where many falls happen. A raised toilet seat (2–4 inches) and grab bars on the wall make a huge difference. Both are inexpensive.
- When in doubt: Ask for a hand. Steadying yourself with a friend’s arm is not a weakness — it’s smart prevention.
Build the strength to do it easier
If standing up is hard most of the time, that’s a clear signal your leg muscles need work. Sit-to-stand practice is one of the safest, most effective exercises for older adults — and it directly trains the exact movement you need.
The simple practice
- Sit on a sturdy, armless chair on a non-slip floor.
- Cross your arms over your chest (or use the armrests if needed at first).
- Stand up using only your legs, then sit back down with control.
- Do as many as you comfortably can — even 5 is a great start. Work up to 10–12.
- Repeat 2–3 times per day, most days of the week.
Within 2–3 weeks, most people notice they can stand up more easily without using their hands. Within 6–8 weeks, the difference is often dramatic. This single exercise has been shown in studies to reduce fall risk meaningfully in older adults.
Make it count daily — You already stand up dozens of times a day — from chairs, couches, the bed, the toilet. Every one of those is a free strength rep if you do it with proper technique. The simple act of practicing good form turns daily life into training.
If you’re helping someone else
When helping a parent or loved one stand up:
- Stand in front of them, slightly to the side. Don’t pull them up by the arms — that’s hard on shoulders and risky for both of you.
- Offer a steady forearm to grip rather than your hand. Have them push down on it, not pull on it.
- Encourage “nose over toes” and pushing through the heels.
- Pause with them at standing for a few seconds before walking.
- If they consistently can’t stand without significant help, it’s time for a doctor’s evaluation. There may be a medical reason worth treating, and a physical therapist can teach exercises and techniques tailored to them.
The way you sit down today is the way you’ll sit down tomorrow. Practicing good form turns the most ordinary moment of the day into one of the best things you can do for your independence.
Frequently Asked Questions
Why is it harder to stand up after age 70?
Two main reasons: leg muscles (especially the quadriceps and glutes) gradually weaken, and joint range of motion in the hips, knees, and ankles decreases. Both are very treatable with regular sit-to-stand practice and gentle daily mobility work.
Should I use my arms to push up?
It’s fine to use armrests when you need to — but try to use less and less help over time. Standing up using mostly your legs builds the strength you need to keep standing up easily for years to come.
What if I get dizzy when I stand up?
A brief, mild dizziness is common because blood pressure shifts when you stand. Pause for a few seconds before walking. If dizziness is strong, frequent, or causes you to nearly fall, talk to your doctor — it can usually be treated by adjusting medications or hydration.
Are recliners bad for older adults?
Not bad, but often too soft and too low to stand up from safely. If you love your recliner, add a firm cushion to raise the seat and consider a power-lift recliner if standing up has become consistently hard.
How do I get up if I’ve fallen and there’s no chair nearby?
Roll onto your side, get to your hands and knees, and crawl to the nearest sturdy piece of furniture. Use it to push up to a kneeling position, then to standing. If you can’t get up, stay calm and call for help — that’s exactly what medical alert devices are for.