Aging affects muscle strength and bone density. Lost leg strength can affect your ability to walk and climb stairs, two activities vital to your daily functioning. Engaging in regular exercises for the legs can help you to maintain your mobility and improve your leg strength.
Physician Approval
Because of an increased risk of injury, it's important to receive your physician's approval before beginning an exercise program. Make an appointment with your physician and discuss the exercises you are considering performing. Ask your physician whether you should avoid any particular exercises and for any other advice on exercises that can improve your overall health. Even if you experience chronic conditions, including heart disease, diabetes, arthritis or hypertension, you still can exercise at some level and experience exercise benefits, according to FamilyDoctor.org.
Ankle Circles
This exercise from Sit and Be Fit is designed to improve lubrication to your ankle joint. Sit down and extend one leg. Use your toes to draw an imaginary circle, using the ankle to move the foot. Circle four times to the right and then circle the toes to the left. Lower the leg and repeat the exercise on the opposite foot.
Back Leg Raise
This exercise requires a chair or other stable piece of furniture to help you maintain your balance. Grasp the back of your chair and take a deep breath. Breathe out, and lift one leg straight back, keeping the opposite leg slightly bent. Lift as high as you can without leaning forward. Hold at the highest point for one to three seconds, and breathe in as you return your leg to the starting position. Repeat 10 to 15 times, then perform the exercise on the opposite leg.
Chair Stand
This exercise proves functional for the elderly because it simulates the motion of getting out of a car. However, it may not be appropriate for those with chronic knee problems. Sit on a sturdy chair or bench with your feet flat on the floor and your feet shoulder-width apart. Cross your arms over your chest and lean slightly back. Breathe out and bring your upper body forward to sit up straight. Extend your arms to make them parallel to the ground and slowly stand up. Inhale to return to your seated position. Repeat 10 to 15 times. Rest for a minute, then repeat another 10 to 15 times.
Member Comments