Life begins at 40, so they say, but it is during this age onwards when muscle strength and mass start to weaken. This is that time when we no longer perform as much physical activity as we did in the past. Once we reach the age of 50, that strength lessens even more by about 15% for each decade. Muscle atrophy becomes an issue.
The good news is we can do something about the situation. Engaging in leg exercises for aging adults is a good start. That way, we will be able to continue enjoying the things that we love, while also improving our quality of life. There are plenty of health and fitness activities we can do, but for this purpose, we must consider the following leg exercises.
Hip Marching
This exercise aims to help you walk faster and farther. It is also a great exercise for you to avoid tripping over things on the floor. You can use ankle weights if you want, to target better flexibility for your thighs and flexors. Start by sitting straight on a chair, making sure that your feet fall flat on the ground or floor. Inhale then lift your left knee then exhale when you lower the knee to the floor. Do the same thing for your right knee. Make 10 reps slowly but surely.
Calf Raises
Maintain your walking and balance as you enjoy the things around you by performing this exercise. This is best in case you walk on uneven surfaces as well as uphills later on. You can do this several times a day, and you will be surprised how your lower legs pump blood to your brain later. Start by standing behind a chair while holding on to its back to keep your balance. Inhale as you slowly raise your toes and exhale as you get your feet flat on the floor. Make 10 reps.
Ankle Circles
This warmup exercise is great for both legs and feet, while also keeping the flexibility of your ankles. This aims at keeping your flexibility, stability, and balance, as well as maintaining control while walking. This is best when you have to change directions too. Just get a chair, and sit upright on it while you keep your left foot flat on the floor. Lift your right knee and draw a circle using your right foot. Do the same thing for the left leg, and make 20 reps on each.
Knee Extension
This is recommended for those who are undergoing knee rehabilitation, with the target to improve one’s range of motion. In case you have an existing knee injury, it is best to consult with your physical therapist first. Sit up in a chair with your feet flat on the floor. Straighten your left knee while inhaling and exhale as you return your feet on the floor. Do 10 reps on each leg.
For your loved ones who are in assisted living care, you can always enlist the help of carers to assist you further with these needs. Feel free to discuss physical problems with your respite care provider.
