Older adults love the vision of independence as they age. It is a way of exercising their freedom and continuing to enjoy the things that they love. That won’t be possible without a healthy and fit body. Among the things that your loved ones must consider doing at this time if they want to maintain their independence is performing leg exercises. Strengthening the legs will help you climb steps, stand from a chair, lift your feet, and improve your balance.
Leg exercises may sound challenging, but knowing that they improve coordination, range of motion, and power for your legs, you will never have second thoughts about letting your loved ones do it. Starting with 10 repetitions for each exercise three times a week will help a lot. Here is a list of options to consider.
# 1 – Ankle Circles
As the name implies, the core focus of this exercise is to improve ankle flexibility. This is a great exercise that allows you to make small rotations while focusing on your ankle’s upward and downward movements. This warm-up exercise is great for improving both the lower leg and feet as well.
# 2 – Calf Raises
Calf exercises focus on strengthening calf muscles. The good thing about this exercise is that it will help you improve your power while also stepping forward, most particularly on leveled surfaces, while also assuring you will have an easy time climbing uphill or moving to uneven terrain. Calf raises are notably helpful in pumping blood to your upper body and extending to your brain.
# 3 – Heel Stand
A heel stand is a great way to balance one’s body. This particular exercise focuses on strengthening the lower leg’s front part, especially when done with ankle stretches. Once you perform this exercise, you will be able to raise your toes without much effort, and likewise avoid falling.
# 4 – Hip Marching
Hip marching is an exercise that focuses on strengthening your thighs, as well as your hip flexor. One thing that this workout offers is helping your abdominal muscles. Results are best achieved when you perform the exercise with the correct seated posture.
# 5 – Lunges
Considered a leg toning exercise, lunges also strengthen the hips and quadriceps. It improves your balance, while also promoting your ability to get out of the chair with less assistance. You will be able to perform chores in the home, or anywhere you are living in at the moment.
# 6 – Knee Extension
This knee strengthening exercise also improves your balance while also promoting a better ability to stand. This also improves your knee’s range of motion. Stranding knee flexion, together with this exercise, will also be important for strengthening hamstring muscles.
# 7 – Sit to Stand
If you want to maintain your leg’s strength, while also improving that of your hip, this exercise will help a lot. This is considered as one of those exercises that will make you confident and keep your independence at this age.
These are but some of the exercises you must do to strengthen your legs. If you live in Discovery Village At Castle Hills, our Dimensions Health and Fitness program will take charge of all the exercises that you need every day.