Seniors sometimes have a difficult time moving around. According to one study[1], about 30% of people who are 65 years or older have some level of mobility restriction. It’s also estimated that 20% of seniors use some kind of mobility aid tool, which can include crutches, a walking frame, or a wheelchair in some cases. Fortunately, with the right leg strengthening exercises for seniors, you will live healthier and happier as you age. In this article, we’re going to look at why you should exercise as a senior, and we will guide you through great workouts to get you started.
The Importance of Exercise for Seniors
The CDC[2] conducted a study and found that among seniors, only 28% are getting enough exercise. Sure, you won’t be able to do the same exercises when you were in your 20s. However, staying active remains an important part of life, no matter what your age is. This study further suggested that older people should do exercises more.
There are many reasons why exercise is good for you. Staying active is one. Exercise helps to get your blood pumping, burns calories, and maintains your muscles. If you exercise regularly, it will reduce your risk of chronic diseases generally associated with old age.
What are the reasons for weak leg muscles in the elderly?
One of the main reasons why a lot of older people have weak leg muscles is because they don’t exercise often. Being sedentary and sitting down for too long are known to weaken muscles.
However, there are a couple of health conditions that may come into the picture. ALS, spinal problems, neuropathy (specifically those with diabetes), having suffered a stroke, and multiple sclerosis are just some of the medical reasons for weak leg muscles in the elderly.
Why Should You Warm Up Before Exercise?
A good warm-up is really important when it comes to leg strengthening exercises for seniors. Skipping warm-up routines may significantly put you at high risk of injury. You may experience problems like muscle strains, for example.
Though this type of workout program generally revolves around stretching exercises for seniors, you will still be able to benefit from warming up. When you do warm-ups, you’re getting your body ready for the exercise routines. The warm-up increases your body’s temperature and helps you attain flexibility during workouts. Warm-ups have mental benefits as well. These routines condition you mentally, preparing you for physical activity.
We often don’t recognize the importance of mental state when we exercise. Having a sound mental state would show you how well you stay focused on your workout. Many people who do proper preparations have better focus allowing them to last longer during an exercise routine.
How Long Should Seniors Warm Up?
From a personal angle, the ideal length for a warm-up depends on a couple of things. For example, you have to consider how frequently you exercise and for how long you’ve been sedentary. Fit people may not need to warm up for long before they can begin their exercise routine.
Aim for at least five minutes of warm-up before you proceed to your actual workout routine. This gives you enough time to raise your body’s temperature and improve your flexibility. In turn, this helps to lower your risk of experiencing an injury.
A few simple stretching exercises for seniors, for example, could do you well. They loosen up your muscles and prevent them from overworking when you’re doing more intense exercises to strengthen your legs.
Recommended Leg Strengthening Exercises for Seniors
There are many types of leg strengthening exercises for seniors. Learning how they work will help you develop your daily exercise routine. It’s important to focus on exercises that are easy for you to do. This should help you keep things simple and ensure you don’t risk overdoing it.
In this discussion, we’re going to focus on four specific types of exercises that you can do as a senior. Some of these exercises will require some easy-to-find equipment, while some will require you to use things you already have at home, such as a chair. You can easily combine these four exercises into one workout routine.
An important tip before you jump into the actual exercises - don’t forget the muscles in other parts of your body. Legs are really important for mobility. They should provide support to your upper body and are critical when it comes to walking. However, focusing on your legs alone can create imbalance. Try to implement these with a few other stretching exercises for seniors.
1. Exercise Ball Workouts
There’s no need for expensive gym equipment when you’re doing leg strengthening exercises for seniors. Get yourself an exercise ball - that’s going to be a very helpful addition to your workouts.
Exercise ball workouts help to target more than just your legs. Many of the exercises you can do will involve your core, for example. This can help to strengthen multiple muscle groups with a single exercise.
There are a couple of different exercises you can do with these balls. To help strengthen your legs, consider doing some hip circles. You’ll sit straight up on the exercise ball, then rotate your hips and move the ball clockwise. You want to make a complete circle while you’re on the ball. Do this a couple of times. Leg lifting using an exercise ball is also a good option.
To optimize the benefits of these exercises, take supplements like Nuu3 Nature's Superfuel and get that extra boost you need.
2. Chair Exercises for Seniors
A portable chair is an exercise equipment that is readily available at home. A chair exercise for seniors can help stretch and strengthen the leg muscles. This exercise also engages your core and other muscles.
Researchers[3] have studied the purpose of these exercises and they found out that they are good for seniors, especially for those who have trouble moving around.
Focusing on your legs, begin by sitting on the chair with your back straight. Stand up then sit down. Do this a couple of times. You can also perform seated calf raises by lifting your heels off the floor and putting them back into the starting position.
3. Hip Exercises for Seniors
The hips are also important. They carry most of your weight, ultimately supporting your body. Movements that target the hips can also help if you want to focus on leg strengthening exercises for seniors.
Straight leg raises, partial squats and hip extensions are a good starting point when you’re considering hip exercises for seniors. You might want to get an exercise mat for this one. Lie on your back on the floor and push your body upward. Keep your feet flat on the ground, as well as your head. This means your core will move up. Partial squats are similar to the standard squats, but you don’t go down all the way. They keep your hips engaged while you’re working on other muscle groups such as your core and legs.
Types of Lunge Exercise
Lastly, lunges are very helpful. Lunges exercise can stretch your leg muscles, help you with flexibility, and even build stronger muscle tissue in your legs. Lunges are also simple to do, and many of them don’t require any equipment.
Reverse lunge, walking lunge, and jumping lunge are great for seniors. They’re not too hard to do and they give multiple benefits such as strengthening the lower body. Exercising, in general, helps you achieve optimum health. Some exercises can help you get rid of harmful toxins in your body. Taking supplements like the NUU3 Greenpura is a wonderful addition to your health regimen to fortify your system and enjoy the benefits of having a healthy body.
Why Do These Exercises Work for Seniors So Well?
In this article, we’ve covered some helpful leg strengthening exercises for seniors and we’ve focused mostly on stretches. You might wonder now why they work. Like other exercises, they work great when it comes to muscle strength.
If you do these stretching exercises for seniors regularly, you will achieve optimum health in your muscles. These stretch exercises also promote muscle strength and flexibility. However, muscle tearing or muscle strain is a risk that you may encounter while doing stretching routines. After a workout session, muscles go into a recovery state.
During recovery, our body repairs the impaired muscle tissues which makes them stronger.
You should also note that by stretching your muscles, you’re going to increase your range of motion. This can be incredibly helpful as you get older. You’ll have less trouble with muscle stiffness, especially in the morning or after a prolonged sitting position.
As you get more used to these exercises, you can easily increase their intensity or work out longer. These physical activities should help you build a stronger immune system. Taking NUU3 Immune Plus would be a wonderful addition to your regimen for optimum health.
Frequently Asked Questions
Is walking good for weak legs?
Yes, walking is a great start if you’re looking to build muscle strength in your legs. Walking for a few minutes a day can be very helpful, especially after a long sedentary position. As you progress in your muscle strength workouts, you can do brisk walking or even try jogging.
What is the most common cause of leg weakness?
In most cases, it’s due to inactivity. You need to move often and be active to keep your leg muscles strong. Inactivity will most likely cause muscle weakness. However, this may not be the only reason why you might have weak leg muscles. It is worth noting that other factors can cause muscle weakness.
What should I eat if I have muscle weakness?
Apart from exercise, try to eat more muscle-recovery foods. These include food groups that are high in protein which, essentially, are the building blocks for muscle tissue. Fatty fish are rich in omega-3 fatty acids and are crucial to maintaining muscle strength.
Don’t Let Old Age Affect Your Mobility
It’s true that the older you get, the more likely you are to experience problems with mobility. That doesn’t mean you should allow this to happen. Keeping an active life and doing leg strengthening exercises for seniors regularly are great ways to maintain mobility as you age. These should not be difficult for you because they are not quite intensive on your body. Combining these strengthening exercises with other routines that promote muscle strength should help you target not only your leg muscles but also your other muscle groups. These and your other physical activities, along with your supplements, will guarantee you healthy, happy, and graceful senior years.
References
1] ↑https://www.aafp.org/pubs/afp/issues/2010/0701/p61.html
2] ↑https://www.cdc.gov/physicalactivity/inactivity-among-adults-50plus/index.html
3] ↑https://extension.okstate.edu/articles/2021/chair-exercises.html
Dr. Ahmed Zayed
Dr. Zayed, has years of experience in the field and has been contributing to public health awareness. Dr. Ahmed Zayed holds a baccalaureate of Medicine and Surgery. Egypt. Dr. Zayed believes in providing knowledgeable information to readers. His articles were featured on many websites like HuffingtonPost, Chicagotribune . Other than his passion for writing, Dr. Zayed spends his time outside the hospital, either reading or at the gym.
