Did you know almost 30 percent of adults older than 50 are inactive? Although you may want to relax when you retire, it’s important to include exercise in a healthy lifestyle.
Even if you can’t move like you used to, you can still modify exercises to get in a good workout. Read on to learn more about leg exercises for seniors that you can try next time you exercise.
1. Chair Squats
You don’t have to visit a gym to get in your strengthening exercises. With items like chairs, you can fit them in with your healthy lifestyle at home.
If you have trouble balancing, a chair squat is a great compromise. Perform the regular squat motion while holding onto the back of a chair.
Make sure you don’t go any deeper than a 90-degree angle. In addition, you should distribute your weight evenly between both legs.
Want to bring it up a notch? Try letting go of the chair, or using resistance bands to give yourself more of a challenge.
For a modified version of this exercise, try a partial squat at 45 degrees.
2. Ankle Circles
Keeping your ankle joints flexible is essential if you want to have an active lifestyle. Ankle circles are an easy way to do just that.
You can incorporate ankle circles into your workout, or do them when you have a few moments to spare. For instance, when you sit down to relax or watch TV, try a few.
Extend your leg out and slowly circle your ankle clockwise, then counterclockwise. Do this for about 10 seconds on each side.
The biggest benefit of ankle circles is that they’re preventative. By stretching the ligaments and muscles, you can prevent future ankle injuries and stay on your feet.
3. Chair Deadlift
Do you want an exercise that will strengthen your legs, but also your entire body? You can’t get much better than the chair deadlift.
Put your resistance bands on the floor, then sit down in the chair. Once you have a grip on the bands, stand up slowly and work your muscles to the max.
Try to do several repetitions. If you need lower resistance, switch to a lighter resistance band or take a short break.
4. Marching In Place
When the weather is rough or you’re sick with a cold, you don’t want to go outside and spread your germs.
Luckily, there are plenty of types of exercises you can do from the comfort of your own home. Swap out your daily walk for marching in place on the days you feel under the weather.
You can get creative with this exercise. Try putting on your favorite music. There are also many guided audio and video workouts on streaming sites with qualified instructors.
Marching in place is also a good option if you have limited mobility. You won’t have to move your joints forward, but you can still exercise all of your leg muscles.
5. Knee Flexions
Try an exercise that specifically targets the hamstrings, such as knee flexions. Since it only works a single muscle, you won’t have to worry about impacting neighboring muscles.
For knee flexions, use a chair if you need additional support and stability.
Next, bend your knee and lift your leg upward. Hold that position for a few seconds, lower your leg, then switch to the other knee.
Pulled hamstrings are a common injury, so working those muscles regularly will help further prevent damage.
6. Toe Taps
Toe taps are one of the easiest ways you can keep your balance intact and strengthen your foot muscles.
To start, make sure you’re sitting in a chair with your feet firmly planted on the floor. Lift your toes, and make sure your heel stays on the ground. Repeat with the other foot and continue to alternate.
This is another exercise you can do while engaging in other activities. If you find yourself sitting down for long periods, try toe-tapping so you can be twice as productive.
8. Calf Raises
Do you find yourself struggling to stay on your tiptoes? Calf raises are a great way to maintain your balance and coordination easily.
For additional support, you may need a chair for this exercise. Even if you have a good balance, you should still keep one around in case you need it.
Stand up slowly on your tiptoes, flexing your leg muscles. Hold the position for a few seconds, then lower your toes back down. You will feel the impact of this stretch primarily in your lower legs or your calves.
9. Wall Push-Ups
You don’t need to do a traditional push-up to benefit from the exercise. There are many modifications to this fitness staple for all ages and abilities.
To do wall push-ups, stand against the wall with your elbows bent. Then, all you have to do is push your body off the wall. Be careful not to do this with too much force. If you have balance problems, consider putting something behind you to catch you if you fall.
Although this may seem like an arm exercise, all types of push-ups can promote muscle growth in every area of your body.
10. Side Leg Raises
For seniors with balance issues, side leg raises can do wonders for your stability and leg muscle coordination.
This exercise is pretty simple. All you have to do is stand up and slowly raise your leg on each side. This exercise will work your hip and leg muscles.
For added stability, try grabbing onto a chair or couch while you do it. Try to keep your hips parallel to the ground to get the most benefit.
Try These Leg Exercises for Seniors
If you’re a senior, you shouldn’t give up on healthy living. With these leg exercises for seniors, you’ll feel stronger every day.
Pairing regular strengthening exercises with ChiroThin will optimize your healthy lifestyle. Our team of experts has created top-of-the-line dietary supplements.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.