We use our legs for many activities we engage in daily. From getting out of bed to doing household chores and running necessary errands, our leg muscles play a very important role in how we go about our daily lives. That’s why it’s so important to continue doing leg exercises as we age.
Contrary to popular belief, workouts for older adults don’t have to be as intense as those meant for younger individuals. You can definitely find different leg exercises to suit your needs and abilities and the best part is they can be easily done from home!
Squats help to work your thigh and buttock muscles, allowing you to benefit from a wider range of motion. To start off with, slowly raise yourself into a standing position from being seated in a chair. Repeat a few times. Once you have gotten better at it, you may wish to change this up by lowering yourself until you are almost seated, then standing back up.
For this exercise, you will need something you can step on, such as a phone book. Using the back of a chair as support, hold your heels off the floor by rising onto your toes. Repeat this movement five times before positioning your feet such that they are hanging off the back of the phone book. From here, let your heels drop to the floor and repeat five times. If you hike frequently, especially on uneven terrain, calf raises will help to give you more stepping power.
Ankle circles can be done in a seated or standing position, ensuring that most older adults will be able to take part with no issue. Start by lifting one foot off the floor and rotating it in a clockwise direction. Next, do it in the opposite direction and repeat with the other foot. You may wish to do a few repetitions of this exercise to get warmed up for more intense ones that are to follow. It’s also a great way to improve ankle flexibility.
Use the back of a chair as support for this exercise. Lifting up the knee of one leg, bend it back as far as you can, and hold the position for three seconds. Then, do the same with the other leg and repeat 5 to 10 times. Not only does this exercise help to strengthen the hamstring muscles, but it can also improve your strength and posture as well.
Discovery Village At The West End Offers Senior Health & Fitness Programs
Our residents at Discovery Village At The West End can benefit from a range of health & fitness programs onsite to suit their needs. From personalized instruction to exercise classes, you can find activities that match your abilities and allow you to keep fit and engaged. Besides that, we offer a full range of lifestyle programs to make our residents’ lives happier and healthier, including three nutritious meals a day, concierge services, and more!