Leg Exercise for Seniors That Protects Joints and Builds Strength
Older adults can keep up with balance, mobility, and fall prevention by performing regular leg exercises for seniors. The most effective exercises are chair squats, step-ups, wall sits, and standing heel raises.
According to the National Council on Aging (NCOA), falls are the primary cause of fatal and non-fatal injuries among older adults. We can do our best to be careful, but the fact remains that one of the most effective ways to prevent falls is to strengthen our bodies.
More specifically, leg exercise for seniors in Albuquerque, NM can be extremely beneficial. When you have a solid "base," it'll be easier to maneuver and have stability. With the right exercises and consistent practice, older adults can build strength while protecting their joints.
Can the Elderly Regain Leg Strength in Elderly?
Yes, the elderly can definitely regain leg strength, even in their 80s and 90s. Of course, muscle loss with age (known as sarcopenia) is common, but the good news is that resistance training is very effective for leg strength. If you exercise regularly, then the muscle fibers can grow stronger and more resilient.
Do note that progress can be slower with seniors than in younger adults, but they can still experience improved strength.
What Is the Best Exercise for Seniors to Strengthen Their Legs?
The best exercise for seniors to strengthen their legs is the chair squat. It builds the:
- Quadriceps
- Hamstrings
- Glutes
- Core
These are all muscles needed for everyday tasks, such as getting up from a couch or toilet.
To do chair squats, sit in a chair with your feet hip-width apart. Slightly lean forward, engage your core, and stand up slowly by using your legs instead of pulling yourself up with your hands. Then, sit back down with control.
You can adjust the difficulty by:
- Choosing a higher or lower chair
- Adding light weights
- Using armrests for support
Aim for 8-12 repetitions a few times per week.
Other Exercises to Improve Lower Body Strength for Seniors
The most effective approach to strengthening your legs is to do more than one exercise. When you diversify, you can tackle your health in a more holistic manner.
Here are some other exercises you should consider.
Step-Ups
For fall prevention support, do step-ups, as they not only improve leg strength and stability, but also cardiovascular endurance. These also closely replicate real-life movements, so they're very functional.
To do step-ups, use a low, sturdy step or staircase. Step up with one foot, then bring the other foot up to meet it. Then, step back down with control and repeat, alternating the lead leg.
To adjust the difficulty, you can:
- Use a lower or higher step
- Hold onto a railing for safety and support
- Add light hand weights
Wall Sits
Wall sits are a type of isometric exercise, meaning that you can build leg strength without requiring movement. This means that they're great for older adults who want to strengthen their quadriceps and glutes safely, as they're joint-friendly. Wall sits reduce impact while still challenging your muscles, so you'll get outstanding rewards without exerting yourself.
To start wall sits, stand with your back against a wall. Slide down until your knees are bent comfortably, and hold this position while keeping your back flat and core engaged.
You should begin with 10-20 seconds at a time, and gradually increase the time as you get stronger. If you need more support, keep the bend shallow or hold onto a chair nearby for extra balance.
Standing Heel Raises
For arthritis-friendly movement while doing balance training for aging, try standing heel raises. These can strengthen the calves and improve balance, as they engage the calf muscles, ankles, and stabilizer muscles used for walking and standing.
You'll stand behind a chair or countertop for support, and slowly lift your heels off the ground. You should rise onto the balls of your feet and then lower yourself back down with control.
To progress standing heel raises, you can:
- Perform them without holding onto a chair or countertop
- Increase the repetitions
- Do the movement on one foot at a time
Frequently Asked Questions
How to Build Leg Muscle After 70?
To build leg muscle after 70, you should start with a gradual and consistent strength-training routine. The focus should be on exercises that engage major leg muscles, such as:
- Squats (or chair squats)
- Leg extensions
- Wal sits
- Step-ups
- Calf raises
If you want to increase muscle load safely, then use resistance bands or light dumbbells. Start slowly, with just two to three sessions per week, with rest days in between.
In addition, you'll want to get proper protein intake. Include lean protein in your diet, like:
- Eggs
- Fish
- Beans
- Greek yogurt
How Do You Strengthen Your Legs if You Can't Walk?
If you can't do a walking workout, there are still many effective ways to strengthen your legs. For example, there are chair-based exercises that are safe and accessible. They include:
- Seated leg lifts
- Knee extensions
- Ankle circles
- Thigh squeezes
Physical therapy and water-based exercises are also great for joint-safe workouts. The key is to be consistent, as you can still experience strengthening if you do slow and controlled repetitions several times a week.
What Is the Best Exercise to Replace Walking?
The best exercise to replace walking is cycling on a stationary bike. It eliminates the stress of weight-bearing movement and still provides benefits like:
- Maintaining cardiovascular health
- Strengthening leg muscles
- Supporting joint mobility
If you have balance issues, then try a recumbent bike instead.
Leg Exercise for Seniors Can Improve Mobility and Independence
If you've been worried about your mobility level and increased fall risk, then be proactive about your health. With the right leg exercise for seniors, you can strengthen your body and enable yourself to get around with more ease and confidence.
The best thing is that you don't have to do anything intense either. In fact, the key is to start slow and slowly ramp things up so you don't end up overexerting or injuring yourself.
At Morada Albuquerque, we have a movie theater and a game room with billiards so that our residents stay entertained. Contact us today if you'd like to learn more about senior living in Albuquerque, NM.