As you age, your body begins to produce fewer hormones. This leads to muscle mass loss that can leave you feeling weak, reduce your metabolism and affect your overall sense of well-being. Building muscle in the elderly does not have to involve high-impact movements or lifting heavy weights. Instead, elderly exercisers can perform muscle-building exercises in the legs that are easy on the joints. Some can even be completed without leaving your chair.
Lower Leg Lifts
Lower-leg-lift exercises strengthen the quadriceps muscle in the front of your thigh and calf muscles, which is helpful if you experience knee pain. Start by sitting in a chair with your back straight and your head facing forward. Place your left foot on the ground and lift your right foot slightly off the floor. Point your toe and lift the leg to straighten it, feeling the quadriceps muscles working. Hold at this straight position for five seconds, then lower your leg to your starting position. Repeat this exercise 10 times, then perform on the left leg.
Kickback Lift
Kickback lifts help to work your hamstrings and calf muscles. To perform, stand behind a sturdy chair or piece of furniture, holding on to it for balance. Extend your right leg behind you and point the foot. Lift the foot six inches off the ground. Hold at this position for three seconds, then lower the foot. Repeat this exercise 10 times on this foot, then switch to your left foot and repeat 10 times.
Toe Taps
Toe taps strengthen the shin muscles, which can help to prevent tripping that leads to falls. Start while seated with your feet flat on the floor. Keep your heels on the ground as you lift both sets of toes off the ground, feeling a stretch in your calf muscles. Hold this stretch for two to three seconds, then lower your toes to the ground. Repeat this exercise eight times. Rest for 30 seconds, then repeat for four additional sets of eight toe taps.
Ankle Circles
The ankle circles exercise helps to reduce stress and tension in the ankle joint while strengthening the muscles that act on the lower leg. To perform this exercise, sit in a comfortable chair with your back straight and head looking forward. Lift your right foot six inches off the ground and circle the foot in a clockwise position, pretending you are making a circle with your foot. Repeat this four times to your right side, then switch to a counterclockwise position for four repetitions. Lift the left leg and repeat this exercise on the left foot.
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