As you age you lose muscular strength and lean muscle mass, which is called sarcopenia. Dr. Wayne Wescott, a senior strength specialist, completed a study using 19 senior patients and discovered that after 14 weeks of strength training the participants leg strength improved almost 50 percent. Increase your leg strength, allowing walking to be easier, by doing weight-bearing exercises regularly.
The Gym
If you have access to a gym there are two basic exercises that can be done to strengthen the muscles of your lower body. The National Strength and Conditioning Association recommends training three days a week and using weight heavy enough that you are fatigued by the tenth repetition. The leg press and the leg extension activate the glutes, hamstrings and quadriceps. Begin with just one set of each exercise, as you gain more strength you can progress to three sets of each exercise.
Chair Exercises
You can strengthen the your muscles using your own body weight for resistance. Using a sturdy chair you can complete a variety of leg lifts allowing you to build strength in your quadriceps and hamstrings. Stand with your right hand on the chair. Find your balance on your right leg and begin to lift your left leg straight up in front of you, allowing your toe to point to the ceiling. Lift and lower your left leg 12 times and then switch to perform on the right leg. You can also perform side leg lifts by flexing your foot and lifting and lowering your leg out away from your body.
Squats
Body weighted squats help build strength in the lower body and the core. While leg strength is essential for walking, it is also crucial that you have a strong core. A strong core helps you balance and keep your body stable as you walk. Draw your naval in, activating your abdominals, and stand with your feet shoulder width apart. Place your weight in your heels and slowly bend your knees, lowering as if you were sitting in a chair. Pause and slowly press your way back to your standing position. Complete one set of 10 repetitions and build you way up to three sets to help build more strength for walking.
Yoga
Yoga can be used to help build strength as you age. Yoga is a mind and body practice that focuses on building strength, increasing flexibility, improving balance and calming the body. Yoga poses like mountain pose and tree pose can help build strength in your legs. These beginning poses can be done on your own, in a senior yoga class or even using a DVD. Be mindful that you start slowly and move at your own pace.
