Strength and muscle mass decline as we age; the decline starts as soon as we reach 40 of age. That’s why it’s not surprising that there are exercises for seniors designed to help them to stay healthy. And those over 50 lose 15% of muscle strength every decade. If you don’t use your muscles, they will begin to deteriorate. In other words, regular use is necessary to maintain muscle mass.
When it comes to older people, Sarcopenia is the most prevalent cause of muscle impairment. Sarcopenia causes calcium to start seeping from the complex of ryanodine receptor channels in our muscles. The protein Ryanodine is found in human muscle cells.
The calcium leak makes muscles become weaker. Strength training is the most effective technique to minimize sarcopenia. This article provides direction on how to adapt leg exercises for an older population.
Why Do Seniors Need to Exercise?
We can all attest to the benefits of exercise in our daily lives. However, as we age, exercise becomes more and more important. If you want to keep your independence, it is essential to stay active and healthy for as long as possible. The single best thing you owe to your health is to combine aerobic activity and strength training.
Lower-body strength training is essential since your legs serve as the body’s support and balance mechanism. Strong and injury-free leg muscles are essential when standing up and down and climbing stairs. Furthermore, having a strong leg balance reduces your risk of falling. Among the elderly, falls cause 30-40 percent of injuries.
A fall is such a common occurrence among seniors that every 11 seconds, one is admitted to the hospital because of it. A senior dies from a fall every 19 minutes. Not only fall exceedingly dangerous, but even small ones can be crippling. It has the potential to send you or a loved one on a long and difficult journey of deteriorating health. While it is absurd to expect you to totally prevent elder falls, you can reduce falling risks in the elderly by 23% with regular exercise.
Exercise will not only minimize the risk of falling, but it will also give you more energy. It also helps prevent and treat disease, lose weight, and improve brain functionalities. In addition, your chance of developing Alzheimer’s disease is cut by a staggering 50% when you exercise regularly.
Furthermore, you can protect your joints by maintaining a healthy weight and avoiding becoming overworked. This helps to prevent osteoarthritis. The most frequent type of arthritis is osteoarthritis. It happens when the cartilage protecting your bones wears down as the years pass. So regular exercises are very important for the elderly.
Exercises Seniors Should Not Do
There are some exercises that seniors should avoid. Let’s discuss this before we move on to the leg-strengthening exercises. Please be aware that many of the common exercises at the gym are not appropriate for seniors.
The majority of intense exercises are designed for younger folks who wish to build strength and lose weight. These activities are not appropriate for seniors since they have poor balance, joint pain, bad posture, and declining muscles. The risk of injury is particularly high for the elderly. Therefore, seniors should avoid the following leg exercises:
- HIIT (high-intensity interval training)
- Rock climbing
- Squats with weight
- Long-distance running
- Leg press
13 Exercises to Strengthen the Legs for Seniors
So maybe you have endeavored to create changes in your loved one’s life by starting a workout regimen. Maybe you’re a live-in caregiver who’s trying to find an exercise program for your patient. We will provide you with 13 exercises for the elderly to strengthen their legs.
But bear in mind that the results are not instant. Patience is required because results take time to appear. Take it slowly at first. After you begin exercising regularly, it normally takes approximately four weeks to notice the effects. Your endurance and strength will steadily improve.
We’ve listed some senior-friendly, low-impact balance and strength exercises below. These workouts should be done three times per week. Furthermore, we think it’s best to start with 10 repetitions for each. You may gradually add more repetitions as you start to feel stronger and more at peace. This training regimen should never be painful. If you experience any pain, please stop immediately.
1. Sit to Stand
This is the most significant of the exercises listed here. One of the most important factors in retaining your independence is the ability to get up from a chair, toilet, bed, or car on your own. This exercise is important for developing leg and hip strength.
To maintain your strength, repeat this exercise as often as possible. If necessary, use a walker or other sort of assistance. Hold 2 to five-pound dumbbells in each hand against your chest for added difficulty.
- Stand straight in front of the chair, your back knees touching the seat.
- Breathe in as you slowly lean forward and squat down into the chair. Stop before you take a seat.
- Exhale slowly as you slowly lift yourself back to a standing posture.
- Repeat about10 times.
- If you have difficulty stopping before the chair, you can sit and then get up.
2. Knee Extension
This exercise is highly beneficial for knee rehabilitation and range of motion improvement. Consult your physical therapist first if you have a knee injury to see if this workout is appropriate for you. It is important to have flexible and functional knees for balance, standing, and preventing injuries. For an added challenge, use two five-pound ankle weights in this workout.
- Sit up straight on your chair, feet flat on the ground.
- Inhale as you lift your left leg and slowly straighten it in front of you. Tilt your toes as much as you can towards you. Hold for a couple of seconds.
- Exhale softly as you lower your left foot to the ground. Repeat around10 times.
- Repeat with your right knee.
3. Calf Raises
Calves need to be strengthened for balance and walking. These are the strongest parts of your legs and help you push off surfaces when you walk. Calf strength is also necessary for walking up hills and over uneven terrain.
We recommend practicing these chair exercises twice a day. You can avoid feeling dizzy and fainting by getting the blood to your brain to move up from your lower legs.
- Stand behind a chair, holding onto the back of it for balance. Keep your back straight.
- Inhale as you slowly ascend to your tiptoes as high as you feel comfortable. Try to remain still.
- Exhale as you slowly lower yourself back to your flat feet on the floor.
- Repeat about 10 times.
- Try it without holding on to the chair for added difficulty. Alternatively, try using just a few fingers.
4. Ankle Circles
This exercise is excellent for warming up the legs and feet. It is critical to keep your ankles flexible in order to retain balance, stability, and flexibility. Strong ankles are essential for keeping control while walking. They also help us stay upright and supported above our center of gravity. You can just practice ankle circles while seated.
They assist you in stopping and changing directions. They also aid in keeping us upright and supported above our center of gravity. Ankle circles are simple to carry out while seated. If you are sitting for an extended period of time, do ankle circles to keep the circulation moving. Here’s how to perform ankle circles:
- Sit in an upright position on a chair.
- Ensure that your foot stays flat on the ground. Lift your right knee and create a circle with your right foot. Do this 20 times.
- Draw a circle in the opposite way using your right foot. Repeat 20 times.
- Repeat the exercise with your left foot.
- If you can’t lift your knee into the air, try simply stretching it out instead. For a greater challenge, perform the workout while standing. You can also do ankle circles while standing to gain better balance.
5. Hip Extension
This workout strengthens your glutes and hip muscles, which will help you walk and stand firmly. Hip strength is essential for overall leg function. To avoid injury, avoid arching your back during this exercise. Add two five-pound ankle weights to each foot for added difficulty.
- Stand straight behind a chair with your ribcage elevated, your hands on the back of it for balance.
- Inhale and slowly extend your left foot back while keeping your knee straight. Keep your foot at a straight angle.
- Exhale softly as you return your left foot to its starting position.
- Do this ten times.
- Switch sides and repeat with your right foot.
- Try it without holding on to the chair for added difficulty. Alternatively, try using only a few fingers.
6. Standing Knee Flexion
This workout strengthens your hamstrings and improves your knee’s flexibility. It also improves standing and walking, resulting in better balance and a lower risk of falling. For an added challenge, use two five-pound ankle weights in this workout.
- Before beginning this workout, stretch your hamstrings for a few seconds.
- Stand straight behind a chair, holding on to the back for support.
- Take a breath and raise your left foot slowly behind you, bending your knee. Bend your knee as far as you can comfortably into a right angle. Avoid bending at the hips.
- Exhale as you slowly bring your left foot back to a flat position on the ground.
- Do this 10 times.
- Repeat with your right foot.
- Try it without holding on to the chair for added difficulty. Alternatively, try using only a few fingers.
7. Hip Marching
Your thighs and hip flexors will benefit from this workout. Your walking distance and speed will increase. It also assists you in picking your feet up so that you do not trip over items. For an added challenge, use two five-pound ankle weights in this workout.
- Lie down on the floor, put your feet up on a chair.
- Inhale as you slowly raise your left knee as high as you can.
- Exhale as you slowly lower back down to the ground. Repeat around 10 times.
- Repeat with your right knee.
8. Step-Ups
This exercise is crucial for strengthening the legs because it concentrates on stepping up, an essential skill. Your range of travel is severely restricted if you can’t climb stairs. This workout will strengthen your glutes and quads, allowing you to climb stairs and step over obstacles. Add two five-pound ankle weights on each foot for added difficulty.
The following leg-strengthening exercise is crucial as it develops the skill of stepping up. Most people take this ability for granted, but if you can’t do it, your world becomes limited. This routine will tone your glutes and quadriceps so that obstacles are no problem. If you want a bigger challenge, add five-pound ankle weights to each foot while performing the exercises.
Forward step-ups:
- For support, grip the railing and stand up tall at the bottom of the stairs.
- Use your right foot to slowly and firmly step up onto the platform.
- Continue stepping using your left foot.
- Step down slowly with your right foot, then left.
Sideways step-ups:
- Turn your body 90 degrees to the right while standing at the foot of the steps. You should have your feet parallel to the stairwell. Your left foot should be just underneath the bottom step. With your left hand, grab the handrail.
- Step your left foot slowly into the first step’s crevice, butting up against the second step.
- Then step your right foot near to your left, then slowly return it to its initial position.
- Return your left foot to the floor level.
- Do the cycle ten times.
- Put your right foot forward and switch sides. Rep the exercise, this time stepping with your right foot first.
9. Side Hip Raise
Hip strength is important for walking and side-stepping. Hip osteoarthritis can be avoided by keeping your hips healthy and powerful. For an added challenge, use two five-pound ankle weights in this workout.
- Stand straight behind a chair, making sure with your ribcage elevated, your hands on the back of the chair for balance. You should have your feet hip-width apart.
- Inhale while slowly raising your left leg to the side. Maintain a straight angle with your foot and toes pointing forward. Proceed to the highest setting that brings the most for you. Avoid bending at the hips.
- Exhale softly as you lower your leg to the ground.
- Do this 10 times.
- Repeat with your opposing leg.
- Try it without holding on to the chair for added difficulty. Alternatively, try using simply a few fingers.
10. Lunges
Quadriceps and hip strength are important for standing, balance, and walking. These muscles are also useful for standing up and lifting objects. The deeper you can lunge as you get more comfortable and powerful with this exercise. Hold a two five-pound weight in each hand to increase the difficulty.
- Stand tall, making sure your feet are shoulder-width apart, with your hands on your hips.
- Exhale as you take a gentle, left-footed step forward. Maintain a straight posture with your body and your right foot planted.
- Inhale softly as you return your left foot to the beginning position. Repeat ten times.
- Repeat with your right foot.
11. Partial Squats
Your hip flexibility will increase as a result of this exercise because it targets your quadriceps and hip flexors. This is necessary for standing up from a chair or stepping over anything.
And the longer you can support your own weight when standing up and balancing, the longer you can live independently. Hold two five-pound weight in each hand to increase the difficulty of this workout.
- Straighten up behind a chair. Keep a straight back, and shoulder blades and ribcage raised for balance. Inhale.
- Breathe out as you slowly bend your knees as far as you can without discomfort. Make sure your upper body is straight.
- Inhale softly as you return to your starting posture.
- Do the cycle ten times.
- Try it without holding on to the chair for added difficulty. Alternatively, try using simply a few fingers.
12. Straight Leg Raise
This exercise is very beneficial to your hip flexors, abdominal muscles, and quads. This improves your flexibility and balance. Add a five-pound ankle weight to each foot for added difficulty.
- On a mat, lie flat on your back. Check that your lower back is flat on the ground. Begin by bending your left knee and placing your left foot on the ground while keeping your right leg straight. Maintain a flat palm against the ground.
- As you raise your right leg slowly to reach the height of your left knee while keeping it straight, inhale. Hold the position for 10 seconds if possible.
- As you end the movement, exhale and bring your right leg back to where it started.
- Do this ten times.
- Repeat with your left leg.
13. Heel Stand
This exercise helps to stretch the ankle, which stimulates the flow of blood to your legs. It is critical to concentrate on this area if you want to be able to stand and balance. You can step over obstacles without tripping if you maintain the strength of your heels.
- Stand straight behind a chair, making sure your ribcage is elevated, with your hands on the back of the chairfor balance.
- Breathe out as you slowly rock back onto your heels and raise your toes off the floor.
- Inhale as you gradually lower your toes back to the ground.
- Do the cycle ten times.
- Stand straight behind a chair with your ribcage elevated, with your hands on the back of it for balance.
We really hope that you will be able to include these senior leg exercises in your regular routine. Investing in your or a loved one’s health now will pay off in the long run. Share your thoughts about the exercises for the elderly in the comment section below!
