How to strengthen leg muscles in elderly
Everyone should be doing some kind of strength training just to keep up with your general functional fitness, making sure that you’re able to do all your activities of daily living.
But it is of course especially important for seniors so that you can decrease any chance of fall. You would want to eliminate some physical barriers that might be in your living space, making sure that you’re doing what you can to maintain your own strength, which is going to help you in the long run.
Seated leg extension
The first one that we’re going to go over is going to be a seated leg extension. So what you would want to do is find a sturdy chair, something that doesn’t have any wheels on it. You’re going to scoot yourself towards the edge of the chair and just keep your feet at a comfortable distance, apart and you’re going to lift 1 leg at a time.
Hold it at the top for about two to three seconds and then bring your foot back down so you would go through eight to ten repetitions of the same and then you just want to be sure you always do it on the other side as well. This exercise is targeting the top of your legs and your quadricep muscles.
The second exercise that we’re going to do is going to target the muscles on the opposite side of our leg. We have already talked about our quadriceps, now we’re going to do our hamstring.
So this is going to be a leg flexion exercise in which you’re going to remain towards the edge of your chair and extend 1 leg so that your foot is further out in front of the leg which is bent.
You are going to drive down through your heel and pull your foot in to fulfill the other one that was already in the resting position. Then you switch and do the same thing on the other side.
You would want to actually focus on putting a little bit of pressure through your heel.
The third exercise is one of the 5 exercises on how to strengthen leg muscles in the elderly. So this one will use your quadriceps, your hamstrings, and your glutes. You’re going to stand straight up out of the chair, driving your weight down through your heels and then, you’re going to sit back into the chair.
You are going to do the same thing 8 to 10 times. Do make sure that you fully extend your hips on the way up and then you sit back and down in your heels on the way down.
Train the leg abductors: Outside Thigh
The Fourth exercise that we are going to do is going to be for our leg abductors. You would like to stand near or behind your chair. So you have something just in case you lose your balance and what you’re going to do is lift your leg up to the side, just about six inches off the floor and then bring it back down to meet the other foot.
So you repeat the same thing for eight to ten times on one side and make sure you switch and you do the opposite leg as well to complete the 4th exercise.
Train the leg abductors: Inside Thigh
The last exercise that we are going to do is going to be for your abductor’s muscles. So, we have worked the outside of your thigh, now we’re going to work the inside of your thigh. To do that, you would want to keep the identical standing position near or behind your chair and you’re going to lift your foot off the ground and cross the midline of your body in such a way that your foot is on the outside of your planted foot.
Return to the start position and repeat this for about eight to ten repetitions and make certain that you do it on the other leg as well.
These exercises are an excellent way to get started at home. If you have any questions on how to strengthen leg muscles in elderly, please feel free to hang out in the comments section below.
See you soon.