Muscle size and strength decline after the age of 40. As a result, we are able to engage in less and less physical activity. Beyond age 50, strength loss increases by 15% per decade. When muscles are not used, they start to deteriorate. It means that if you don’t use it, you lose it. The primary contributing factor to this disability in older adults is sarcopenia.
Understanding how to strengthen weak legs in the elderly can be useful if you are worried about tripping and falling. You’ll walk and move around with more assurance if you do this. Leg exercises can lessen lower back pain, improve flexibility, increase mobility, and build leg strength.
This blog lists some exercises to increase your strength that are secure, easy, and practical.
Read more: Restless Leg Syndrome: Foods You Should Avoid – Elder VIP
Why Should the Elderly Exercise?
Of course, it goes without saying that being active enhances your quality of life. But exercise becomes more critical as we age. Your ability to maintain your independence will increase the longer you stay fit and active. The best thing you can do for your health is a combination of aerobic exercise and strength training.
Because your legs provide balance and support for the rest of your body, it is particularly crucial to strengthen your lower body. Having strong leg muscles is vital when you stand up from a chair and climb stairs. Additionally, a strong sense of balance in your legs helps you avoid falling. Falls account for 30 to 40% of injuries in the elderly. They are so common among seniors that an older adult is admitted to the hospital every 11 seconds due to a fall.
Additionally, a senior dies from a fall every 19 minutes. Not only are falls extremely deadly, even a minor one can be debilitating. It could start a protracted downward spiral of declining health for you or a loved one. It is improbable that you can completely prevent senior citizens from falling. The risk factor is, however, 23% lower when you exercise frequently.
Exercise will lower your risk of falling, as well as give you more energy, help you lose weight, prevent and treat disease, and enhance your brain’s functionality. A whopping 50% of your risk of developing Alzheimer’s disease is reduced by regularly exercising. Additionally, losing weight prevents your joints from becoming overworked. Thus, osteoarthritis is avoided. The most typical type of arthritis is osteoarthritis. It occurs when the cartilage that protects your bones begins to wear out over time. So let’s continue moving those legs!
How to Strengthen Weak Legs in the Elderly?
We offer you a variety of workouts, so please choose the right one and stick to it.
Half Squats
The experts in our assisted living facility recommend half squats for those older adults who have difficulty performing full squats. You can use a chair to help you balance while doing half squats. Continue to hold the chair while bending your knees as comfortably as you can, then stand up straight again. Your knees, legs, and hips will get stronger, and it will also help you balance better.
Calf Raises
Calf raises are one of the best leg strengthening exercises for seniors. To perform them, stand straight and lift your heels off the floor while rising as high as you can on your toes. Resuming your normal position after that, slowly. This can assist you in walking over uneven terrain and enhance your general health.
Lunges
Seniors can benefit greatly from lunges as a lower body workout. They can also help strengthen your back, relieve pain, prevent loss of bone density, and improve coordination. Step forward to complete one lunge while maintaining a straight back, lowered hips, and an upright posture. The easy-on-the-knee stationary lunge is another option.
Step Up
This exercise is great if you want to work on your balance and coordination. Step up carefully with your left leg using a high box or step. Up until the third count, maintain your balance and hold on. Then, slowly let go. your right leg in the same manner. If necessary, you could use some assistance.
Knee Extensions
Seniors who perform this exercise may find it easier to stand and maintain their balance. Their knees’ range of motion can also be improved by knee extensions. Take a seat and extend your right knee for a few seconds. Next, repeat the process with your left knee. 12–15 times for each leg, repeat these steps.
Ankle Circles
These are fantastic warm-up activities. You can perform this exercise while seated or standing, as it suits you. To rotate your right ankle around five to seven times, raise it off the floor. Then move in the other direction. To increase flexibility, repeat this exercise using your left ankle as well.
Marching in Place
Seniors’ balance will benefit greatly from this exercise. If you require a place to hold onto something, you can perform this exercise in front of a counter. Stand straight, lift your left knee as high as you can. Lifting the right leg, lowering it. About 20 to 25 times, repeat the action.
Walking Heel to Toe
One of the simplest leg exercises for seniors that will strengthen their legs, improve their balance, and enable them to walk without falling is this one. Put your left foot in front of your right foot. Make sure the toes of your right foot are touching the heel of your left foot. Put your weight on your right heel and make sure it touches your left toes before putting your right foot in front of your left. Walking this way for 20-25 steps is beneficial.
Wall Pushups
Using a wall as a prop will allow you to perform this strength exercise. Leaning slightly forward, place yourself at arm’s length in front of the wall. Put your shoulders’ width and height on it with your palms flat. Slowly move your body toward the wall, then push yourself back until your arms are once more straight. Twenty to 25 times, repeat the step.
Single-Leg Stance
Your physical coordination will improve after performing this balance exercise for older adults. Keep your arms at your side and stand with your feet together next to a chair. Lift your right foot first, then your right hand, above your head. Hold the pose for 10 to 15 seconds. On the left, carry out the same procedure.
Exercises for the Elderly to Avoid
Seniors should steer clear of some exercises before we discuss some of the best leg exercises for seniors. Please keep in mind that a large number of the popular exercises we see in the gym are not appropriate for seniors. For younger adults looking to gain muscle and lose weight, hard exercises are typically recommended. These exercises are not recommended for older adults because they frequently experience joint pain, poor balance, bad posture, and weakening muscles. An elderly person could suffer harm quite easily. A few leg exercises for seniors to avoid are:
- Leg press
- Rock climbing
- Long-distance running
- HIIT (high-intensity interval training)
- Squats with weight
Summary
The elderly’s balance, agility, and fracture prevention can all be improved by strengthening their weak legs. It is inevitable that as people age, their strength will decline. However, adding strength training two to three times a week while continuing to be active can enhance muscle development and mobility. This will keep you strong at any age.
