Keep Moving: A Guide to Leg Exercises for the Elderly

Maintaining leg strength becomes a fitness goal as well as a measure of independence for doing the things we enjoy most in life. Simple movements can greatly improve how we feel and move each day. Below are some of the best leg exercises for the elderly!

Leg Exercises for the Elderly: Why Does It Matters?

Consider this, during the day, activities that require the use of legs including going to get mail, playing with grandchildren, or even lifting oneself from a chair require the legs to be strong. When it comes to leg exercises elderly adults can benefit from, the following routines are both safe and effective.

Simple Exercises That Work

The following leg exercises for the elderly can be done at the comfort of your home:

Seated Leg Lifts

Sit tall on a sturdy chair. Lift one leg out in front slowly with a tiny bend at the knee to prevent damage to the joint. Hold your leg out for three seconds and bring it back to the starting position. Aim to repeat the exercise for each leg 10-15 times. Make sure your chair isn't wobbly, and don't lock your knee straight – a little bit of bending is helpful in this case.

Heel Raises

This one's great for coordination. Stand behind a sturdy chair and hold on. Rise up onto your toes as if trying to look over a fence, take a moment to pause there, and then return back down. Start with 10 repetitions. Take it slowly – this isn't a competition. Smooth motions allow you to maintain balance.

Chair Squats

Here is one that everyone can benefit from: standing and sitting down with ease. Stand in front of a chair with your feet about shoulder width apart. Put yourself in a sitting position by bringing your body down, lightly resting on the chair before standing back up. Aim for 10 repetitions. Keep the chair against the wall, and choose one without wheels so it will not move.

Ankle Circles

Don't forget about your ankles – they require attention too. While sitting, move your legs forward and rotate each foot in circular motions, 10 times clockwise and 10 times counter clockwise. As always, keep it gentle – your ankles will be appreciative.

Side Leg Raises

For this exercise, you can use a chair for support. Raise your outer leg outwards and hold it for a second then lower it downwards. Repeat this 10-15 times before switching sides. Ensure your upper body maintains an upright position and do not lean over.

Making It Work For You

Begin with workouts 2-3 times a week. Be sure to rest in between sessions. Start each workout by marching on the spot for a couple of minutes. As you progress, increase the repetitions. Remember to end with some slow stretches to improve your flexibility and minimize any stiffness you feel the next morning.

Keeping At It

Why not invite a friend along to join you? Having a workout buddy makes the time fly by and motivates you to push further. If you need a little motivation, check out Yes2Next - they do a great 40-minute workout that covers everything needed.

Gazing Forward

There is beauty in these leg exercises for the elderly – no specialized equipment is necessary. All one needs is a chair and the willingness to remain fit. Continuing to stay mobile and independent, even in old age, is attainable, and each step gets you a little closer. Why not take that first step today?

You may remember that these exercises have to be done within a range of comfortable motion. If something does not feel comfortable, you can either ease into it or consult with a healthcare professional.