Categories
Fitness

Leg Exercises 4

Image of legs sticking out of a Drying machine to support the text
Legs

Introduction To Leg Exercises

Leg Exercises 4. It’s vital that seniors stay active as they age. Exercise can improve mobilityimprove your mood and brain health, and most importantly, help decrease your risk of becoming injured from a fall. There are many safe exercises seniors can and should take part in daily, and some leg strengthening exercises are particularly beneficial.

Leg Exercises 4. Leg exercises for the elderly can help preserve independence and mobility. So then, you use your legs for most daily activities. Also, from getting out of bed in the morning to walking up and down your driveway to get the mail. Leg strengthening exercises help keep your legs flexible and strong. And can also help increase the strength in your lower back to reduce pain. You’ll also find you have more lean muscle mass. So then, less fat and can reduce your risk for osteoporosis by engaging in weekly strengthening exercises.

Leg Warm Up

Image of leg warm up to support the text on leg exercises
Leg Warm Up
  1. While sitting in a chair, do ankle circles.
  2. Extend your right knee and move your foot in a circle 10 times.
  3. Change legs and repeat.
  4. Using a char for support, stand upright with your weight on one leg.
  5. Move your knee through a full range of motion 10 times.
  6. Change legs and repeat.
  7. Do this once to prepare, but it is not part of the exercises.

Partial Squats

Image of a partial squat to support the text on exercises for legs
The Partial Squat
  1. Stand, using a chair to support yourself.
  2. Bend your knees to the half squat position.
  3. Return to the standing position and repeat 10 times.

Step Ups

Image of step ups to support the textabout leg exercises
Step ups
  1. Stand, using a chair to support yourself.
  2. Place a box 6 to 8 inches high in front of you.
  3. With feet pointed straight ahead about hip distance apart, simply “step-up” onto the box with the right foot.
  4. Raise the left foot and place it besides the right one on the box.
  5. Step down right foot leading until both feet are back on the floor.
  6. Repeat 10 times and change legs.

Modified Sumo Dead Lift

Image of a modified sumo dead lift on leg strengthening exercises
Modified Sumo Dead Lift
  • Your feet should be spaced hip-width apart with your grip just in front your legs.
  • Use an overhand grip.
  • Your back should be flat—neutral spine—from start to finish.
  • The shoulders should be back and down.
  • Your weights should remain with straight arms, legs should do all the lifting, for the entire range of motion.

In conclusion

Legs are our support and we must always do everything to keep them strong. Also, to prevent life threatening falls, and for day to day mobility. So then leg exercises are going to improve your overall strength, and health. Look after your legs, make them strong to support you. Work hard to achieve this.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

Connect with me and leave a comment or two on my social media.

2 replies on “Leg Exercises 4”

Very educative! I am only 73 and still maintaining my garden (1 hectare) single-handed, climbing ladder/ roof, etc, I will remember your exercises when I reach 80! Thanks and wish you good health and happiness. I forgot my sugar levels around 160 (random blood sugar) From Sri Lanka.

Hello Hemachandra manamperi, I am happy you like the exercises, and it is impressive that you climb ladders, thank you for your comment, I wish you well for the future. Ian

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.