One-Minute Wonder: Therapist’s Leg Exercise Beats An Hour Of Walking

A new take on leg health

Walking has long been considered the gold standard for maintaining leg strength and mobility. But according to physical therapist Dr. Amy J. from Massachusetts, relying solely on walking may not be enough—especially as we age. In a recent feature, she introduced a one-minute exercise that activates key leg muscles more effectively than an hour-long walk.

The exercise, which involves slow, controlled sit-to-stands from a chair, targets the quadriceps, hamstrings, and glutes. It mimics the natural movement of standing up, which becomes more difficult with age due to joint stiffness and muscle loss.

Why sit-to-stand works better

Unlike walking, which primarily engages the lower legs, sit-to-stand movements challenge the entire lower body and core. They also improve balance, coordination, and joint stability. Performing this exercise slowly and with proper form increases muscle activation and reduces strain on the knees.

Dr. Amy emphasizes that this move is especially beneficial for older adults who struggle with mobility. It helps maintain independence by strengthening the muscles needed for everyday tasks like rising from a chair or climbing stairs.

Key highlights:
- One-minute sit-to-stand exercise outperforms walking for leg strength  
- Targets glutes, quads, hamstrings, and core muscles  
- Improves balance, joint stability, and mobility  
- Ideal for aging adults and time-crunched individuals  
- Can be done anywhere with just a chair  

How to do it right

To perform the exercise, sit on a sturdy chair with feet flat on the ground. Slowly rise to a standing position without using your hands, then lower yourself back down with control. Repeat for one minute. For added intensity, hold light weights or increase repetitions gradually.

Experts recommend incorporating this move into daily routines, especially for those with sedentary lifestyles or limited time for workouts. It’s a quick, effective way to build strength and preserve mobility.

Sources: Hindustan Times, Texas Health, Inc.com