As we age, maintaining leg strength becomes increasingly important. Our legs play a vital role in maintaining our independence, balance, and mobility, and are essential for the maintenance our overall health and well-being. In this article, we will cover why leg strength is crucial for seniors, the anatomy of the legs, and three leg strengthening exercises for seniors to use to help improve their leg strength and overall health.
Why Leg Strength Matters
Needless to say, having a strong lower body is essential for healthy performance of frequent daily activities – facilitating the obvious things like walking, climbing stairs, and getting in and out of a chair. However, if you don’t currently have issues with day-to-day mobility, it’s important to also consider the role that leg strength plays in improving other things, like balance. This improvement in balance drastically reduces the risk of falls and injuries, which the importance of preventing shouldn’t be understated. In addition, strong leg muscles can support joint health, which is especially important for those who may be dealing with arthritis or other joint-related issues. Even chronic joint pain that has persisted for years can often be reduced (and in some cases – relieved almost completely) by strengthening the muscles involved in and around a joint.
Maintaining independence is another very critical aspect of healthy aging, and strong legs play one of the most important roles in this. In a baseline sense, independence of movement is a self-perpetuating boon – being able to move around in daily life keeps the body more primed for movement. At the point that a person loses that mobility, physical health quickly declines, since daily activities as simple as walking keep the muscles, joints, heart and lungs healthy.
Not only does mobility help keep the body generally healthy, it also promotes social engagement and can help seniors stay connected with friends and family. By enabling them to participate in social activities outside the home, mobility can prevent social isolation, which can have a negative impact on mental health. Overall, it is essential for seniors to engage in regular physical activity to maintain their physical and mental health and overall quality of life. The best way to do this is to work in a preventative manner – making sure you maintain leg strength as you age, instead of responding reactively once it is already waning.
Anatomy of the Legs and Their Functions
The legs are composed of several muscles, including the quadriceps, hamstrings, calves, and glutes, which all work together to support movement and balance. The quadriceps are the primary muscle group responsible for extending the knee, while the hamstrings flex the knee and extend the hip. The glutes are the largest muscle group in the legs and are responsible for hip extension, which is crucial for activities such as standing up from a chair or climbing stairs. The calves are responsible for plantar flexion, which is the ability to stand on your toes. They also play a big role in balance when walking or standing on uneven surfaces. With all this in mind, it’s easy to see that overall leg strength is important, as each muscle group contributes in an important way to the function of the legs.
With all that being said, we’ll dive into the workout. Let’s start with a warm-up!
Warm-up
Before starting any exercise, it’s essential to warm up to prime the body for exercise. A good warm-up for leg exercises can be a five-minute walk or a few simple leg stretches, such as leg swings or lunges. The important thing to keep in mind during a warm-up is that it is just that – a period of time where you are increasing core body temperature and temperature of the muscles that you’ll be using. By doing a warm-up routine long enough to build up a sweat, you can be sure that the body is ready for exercise, and you will be less likely to be injured.
Leg Strengthening Exercises
Bodyweight Squats
Bodyweight squats are an excellent exercise for strengthening the quadriceps, hamstrings, and glutes. To perform a bodyweight squat, stand with your feet shoulder-width apart and slowly lower your body as if you are sitting down in a chair. Keep your back straight and your weight on your heels. Then, slowly rise back up to a standing position, squeezing your glutes at the top. Repeat for 10-12 repetitions.
Hip Hinge
Hip hinges target the hamstrings and glutes and are an excellent exercise for improving hip mobility. To perform a hip hinge, stand with your feet shoulder-width apart, then hinge forward at the hips while keeping your back straight. Reach towards the ground with your hands, then slowly rise back up to a standing position. Repeat for 10-12 repetitions.
Side Leg Raise
Side leg raises target the hip abductor muscles, which are essential for maintaining balance and stability. To perform a side leg raise, stand with your feet together, then slowly lift one leg out to the side as high as you can while keeping your body still. Hold for a few seconds, then slowly lower your leg back down to the starting position. Repeat for 10-12 repetitions on each leg.
Listen to Your Body
When doing this workout, it is essential for you to listen to your body to prevent injury. As we age, there is a gradual decrease in muscle mass, bone density, and joint flexibility, which can make a person more susceptible to injury. You should pay attention to any pain or discomfort during exercise and adjust the intensity or duration of the workout accordingly. Pushing through pain or fatigue can increase the risk of injury and may lead to more serious health problems.
Also, be sure to consult a doctor before starting a workout program to ensure that you are exercising safely and effectively. A doctor can evaluate an individual’s overall health and identify any medical conditions or medications that may impact the type or intensity of exercise that is appropriate. This can help prevent injuries and maximize the benefits of exercise.
Closing Thoughts
Incorporating leg strengthening exercises into your workout routine is essential for maintaining independence, balance, and mobility as you age. Consistency is key, so aim to perform these exercises at least twice a week and gradually increase the intensity as you progress. Remember to listen to your body and adjust the exercises as needed.
