Healthy, strong legs form a solid foundation for living life to its fullest. However, some older adults put off getting started with this type of exercise. If you have been thinking about increasing your physical activity, take a few minutes to learn about leg strengthening exercises for seniors, why they are important, and what you need to get started.
The Importance of Leg Strengthening Exercises for Seniors
Strong legs are key to maintaining balance and range of motion. Both of these are crucial for older adults who want to remain independent and engaged in their communities. Take a look at some of the key benefits you can realize from doing leg exercises for seniors.
Support Strong Bones
There is strong evidence that improving muscle strength also contributes to stronger bones. This is important for all older adults but even more so for those with diminished bone density levels. If you have concerns about bone density, it is worth looking into leg exercises specifically designed to combat osteoporosis.
Increase Stamina
Stamina is not just for young and active people. Older adults can maintain and improve their stamina by strengthening key muscles, such as those in the legs. Doing leg strengthening exercises for seniors improves the efficiency with which you move, increasing power output during movements and helping to delay or reduce fatigue during activities. As a result, you can do the things you want for longer times or distances.
Manage Chronic Pain
Another huge benefit of regular exercise is that it is associated with lower levels of some forms of chronic pain. For example, people with arthritis may find that strengthening muscles around joints helps ease some of their symptoms.
Reduce Falls
More than one in four people aged 65 and older experience a fall every year. This is a serious concern since falls are a leading cause of hospitalizations for adults in this age group. Luckily, leg strengthening exercises for seniors can help reduce fall risk by improving balance, coordination, and stamina.
4 Leg Exercises for Seniors
Whether you are comfortable in an exercise room or you want to get started building strength at home, there are plenty of appropriate options. The following four leg exercises are all geared toward older adults who want stronger, more stable legs.
1. The Sit-To-Stand
You do not have to perform traditional squats to build your quads and glutes. Chair stands, or sit-to-stand exercises, are a safe alternative that work the same muscles in a slightly different way.
Equipment Needed
You want a sturdy chair for this leg exercise. Be sure to wear secure shoes that provide good traction.
How To Do It
Stand directly in front of your chair with your feet hip-width apart. Gently lower yourself so you are almost touching the seat, then slowly rise by contracting your glutes for a full repetition. Repeat five to 10 times.
Precautions
Be sure that your chair is solid and will not slip on the floor if you sit on it during the exercise. You can also sit down during each repetition if it is more comfortable for you.
2. Marching in Place
Marching is a great activity that mimics real-world activity. You can perform this as a seated or standing exercise.
How To Do It
Start by standing or sitting with your feet hip-width apart. Lift one leg in front of you in a marching motion, then lower it down. Alternate legs. Try to complete 10 on each side to start. You can gradually work up to more marches, or march in place for a set amount of time, such as 2 minutes up to 10 minutes.
To adapt this leg strengthening exercise for seniors in bed, lie on your back on the bed with your knees bent and raise your feet in the air. Keeping one leg in the air, tap the other foot to the bed, then bring the knees together. Alternate legs. For added strength, put an exercise band around both your feet and stretch it as you march.
Precautions
You should stop if you experience any discomfort in your hips or knees. Because marching can cause tightness in the front of your hips, you might want to counter it with a good stretch.
3. Step-Ups
Step-ups are a perfect fit if you want an exercise that reduces fall risks, builds leg strength, and has a straightforward real-world application. Step-ups use a low step, stool, or staircase and something to hold on to for support.
How To Do It
Stand in front of a step with your feet hip-width apart. Slowly lift one foot and place it on the step. Bring your other foot up to the step, then use that foot to step back down. Repeat leading with the other foot. Repeat the set up to 10 times.
Precautions
It is a good idea to have something sturdy to hold onto during this leg strengthening exercise for seniors. A railing, counter, or wall will work. Stop exercising if you feel dizzy or unstable.
4. Side Leg Raises
Side leg raises are a great exercise to build up your hip abductors and glutes. You can also choose to add a bent-leg progression that helps build hamstring strength. They can be a bit of a balance challenge, so be sure to review the precautions before you give them a try. These require no equipment.
How To Do It
Stand behind a sturdy chair or counter with your feet parallel and hip-width apart. Shift your weight to one side while keeping your supporting hip engaged. Gently squeeze your glutes to lift the other leg out to the side without tipping your body. For most people, this will only be a few inches off the ground. Lower the leg back down to the floor. Perform five to 10 on each side, but be sure to stop if you find yourself leaning to raise your leg.
Precautions
Side leg raises can really challenge your balance, so you should have a sturdy chair, counter, or wall for support when you perform them. If you are looking for leg strengthening exercises for seniors in bed, you can easily adapt the side leg lift to fit the bill. Simply roll onto your side on your bed and carefully lift your top leg off the bed. Move it up and down five to 10 times, then roll over and do the other leg. Keeping the lower leg bent will help improve both comfort and stability in this position.
Explore Options for Leg Strengthening Exercises for Seniors
Leg strengthening exercises for seniors support stamina, bone health, and fall prevention efforts. They are a vital part of staying active and independent. Schedule a visit to an Elder Care Alliance community to explore how we support older adults through safe housing, services, and planned activities.
