Move of the month: Chair stand

Editor's note: For 2023, we're using this space to feature simple muscle-strengthening exercises, which should be part of everyone's exercise routine. Growing evidence suggests that doing strength-based exercise may improve weight-loss efforts, prevent diabetes, and lower the risk of dying early from heart disease.

A sturdy chair is the only prop you need for this exercise, which helps strengthen muscles in your lower body.

Starting position: Sit in a chair with your feet hip-width apart. Place your hands on your thighs. To make it easier, use a chair with arms and put your hands on the chair's arms as you stand. To make it harder, cross your arms in front of your chest.

Movement: Tighten your abdominal muscles. Exhale as you slowly stand up. Slowly sit down while keeping control of the movement. Repeat for a total of 8 to 10 times. Rest for 30 to 60 seconds, then do another set.

Tips and techniques:

• Press your heels against the floor and tighten your buttocks as you stand to help you balance.
• Steady yourself before you sit down.
• Exhale as you stand, inhale as you sit.

Photos by Michael Carroll