One of the leading causes of injuries in senior individuals is falling, which usually sustains severe, even life-threatening injuries at times.
Weakness in your legs and balance issues are, in turn, one of the main reasons why you may trip and fall so easily as a senior.
Besides those facts, many other health complications, such as back pain, joint pain, and immobility, can occur as you age.
With regular exercise, especially leg exercises, all these factors can be reduced, even eliminated.
Regular leg exercises for seniors will increase the strength in your legs, improve your balance, and improve fitness, which will aid mobility.
Why do Seniors Need Leg Exercises
As a senior, we do not just recommend that you do leg exercises but also other forms of exercise that will improve your strength, balance, health, and mobility.
Exercise, in general, has so many benefits for your health and fitness as a senior. However, in this article, I would like to focus on leg exercises and how they will benefit you as a senior individual.
- Reduces Risk of Falling – Regular leg exercises will reduce your risk of falling by at least 23%. Because you strengthen your legs and improve your balance with leg exercises, you are more stable and less likely to trip, slip and fall.
- Counteracts Disease – Regular exercise can help counteract disease by improving the function of your brain and heart. In turn, this helps prevent heart conditions and conditions such as Alzheimer’s and Dementia.
- Better Mobility – When you are fitter, and your legs are stronger, you can move around much easier and feel that your body is much more mobile and flexible.
- Weight Loss – Leg exercises will also help you lose those extra pounds, which could be hazardous to your health, causing issues such as leg, foot, and back pain.
- Osteoarthritis – Osteoarthritis is one of the most common forms of arthritis found in seniors. It occurs when the cartilage protecting your bones wears out over time. You can slow this down or prevent the condition by performing proper leg exercises and keeping weight off your joints, as well as with proper nutrition.
Leg Exercises for Seniors
So now that we have discussed all the good reasons why you need leg exercises as a senior, here are a few easy and effective leg exercises you can perform at home to strengthen your legs and improve your balance.
I have included some videos to give you a clearer idea of how to perform the exercises;
Calf Raises
One of the best leg-strengthening exercises for seniors is calf raises. To do them, you must stand straight, holding onto a desk or wall to keep your balance. Now you rise on your toes as far as you can slowly and gradually and keep your heels off the ground. Hold for a while, and slowly and gradually return your feet t their normal position.
Lunges
Lunges can strengthen your lower back and legs and help to improve coordination. Stand up straight, and keep your back straight. Step forward in one lunge and lower your hips. Stationary lunges are easier on your knees if you want to try that.
Half Squats
You can use a chair to complete a half squat. Hold the chair, bend both your knees as comfortably as possible, and slowly return to a standing position.
Knee Extensions
Knee extensions will help improve your balance and ability to stand properly. For this, your will need to sit in a chair, your back straight. Lift your right knee for a few seconds, then alternate and lift your left knee. Repeat these steps around 12 to 15 times.
Ankle Circles
Ankle circles are ideal as a warm-up exercise. Depending on your comfort and balance, you can sit or stand to do this exercise. Lift your leg off the floor and rotate your ankle around five to seven times, and do the same in the opposite direction, taking turns with each leg.
Step Up
To improve coordination and balance, step-ups are an excellent choice. You will need a high box or a step. Step up carefully with your left leg, hold and balance counting to three and then lower yourself down slowly. Do the same with your right leg. You may need something to hold on to for balance.
Walk Heel to Toe
A very easy leg exercise for balance. It would help if you walked forward, putting one foot in front of the other in a straight line. Heel touching the toes of the foot and keeping your weight on the help first.
Single Leg Stance
Also a great balance and coordination exercise. Stand with your feet together, arms at your sides, next to a chair. Lift your right hand above your head, and lift your right l foot as high as possible. Hold the position for 10 to 15 seconds. Could you do the same on the other side?
Wall Push Ups
An excellent leg-strengthening exercise. You can use the wall as a prop. Stand at arm’s length from the wall and lean forward slightly. Place your palms flat on the wall at the widths and height of your shoulders. Push your body towards the wall and push yourself back again to keep your arms straight. Similar to push-ups but uses a wall.
Marching in Place
Ideal for improving balance and is very easy. Stand straight and lift your left knee as high as possible, lower it down, and then lift your right knee. Repeat around 20 to 25 times.
Chair Toe Lifts
Use a chair to do these exercises. Sit straight and place your arms in front of you, raise your legs onto your toes as high as possible, and gently lower your legs.
Side Leg Raises
Take a chair and stand behind the chair with your feet slightly apart. Lift your one leg to the side as far as comfortable, keeping your back straight, and lower it again. Make sure your toe points forward. Do this on each side for around 10 to 15 repetitions.
In Conclusion
If you perform some or even all of these leg exercises daily or just a few times a week, you should be well on your way to stronger and more balanced legs.
You will also feel refreshed and energized, with more vitality for life.
![As we get older, in time certain parts of our bodies will start to age and wrinkle. One of these parts is our arms. The skin and muscle tone in your arms may become weakened and less defined, which in the end results in what as known as flabby arms. The best exercise for flabby arms in seniors could help your prevent this, as well as to one the muscles in your arms to make them appear much less flabby. [super_featured_image] What Causes Flabby Arms in Seniors So what exactly causes our arms to become, or appear flabby? Well for most individuals its is because of fat deposits that accu,ate in that are of their arms and for others it is more just loose skin related to age. As you get older everything starts to slow down, your metabolism, your ability to move around fast, and your muscle strength. Thus, fat may accumulate and muscle weaken in the arms. As we age we are also less prone to take part in activities and to exercise, which in turn cause weakened muscles and an increase in fat ad calories that cause fat. Following a good exercise program and having a healthy diet can help to transform fat deposits in your arms and body into muscle and to lose some needed weight. Can You Tone Flabby Arms So, in turn could you actually tone and correct your older more flabby arms? Well, here is some good news. If your arms are out of shape and flabby you get most of the shape back with the right diet and exercises. However, you will need to do targeted muscle exercise that will burn fat, and in turn rather build and tone the muscle in these areas of your arms. I would suggest focusing on purring in some work with regard to arm exercises, and then slowly starting to focus on a more healthy, and balanced diet. By adding and toning the muscle sin your arms they will retain shape and look less flabby, On the other hand you will also feel better and look much better in turn. Dieting for Flabby Arms Flab in your arms can be caused by excess fat deposits, especially if you are slightly overweight, which means you will also need to improve your diet. Watch your calorie intake and never eat more than you need to to feel full. Choose high quality nutritious food with lean proteins, and fresh produce such as fruits and vegetable. Grain and wholegrains are ideal for energy especially when eating breakfast. As a senior you will want to follow a heart healthy diet in urn to take care of your health, and to keep your weight under control. A few other Tips for Flabby Arms;. [super_list] Creams and Lotions - There are some good creams and lotions on the market that will help with excess skin to firm and tone. Look for reams with Vitamin C, Elastin and Q10 in it. It makes a small difference. Creams containing Coffee, or caffeine, will likewise help to break down cellulite and fat. Collagen and Vitamins - Certain Vitamin supplements such as collagen help improve the elasticity of your skin, which in turn can make a small difference in flabby arms. Wear the Right Clothing - For the time being if you have flab, especially in the uppers arms area , try to wear tops that have longer short, or quarter length sleeves to look more flattering. [/super_list] Exercise for Flabby Armsh2> Here we have added a few of the best exercise for flabby arms, they are quite easy to perform by older adults and they are safe. You can start off slowly and increase weight and intensity levels as you progress. Lifting Weights There are different types of weight lifting exercises that will target your arm muscles, and other muscle groups in your body. Weight lifting exercises are one of the best options for flabby arms. https://youtu.be/Wa8Fk8TaXPk Triceps Dips Triceps dips are perfect to tine the back of your uppers arms, where the most stubborn flat usually rests. You will nee a chair or low stable structure on which you can place your hands. Face forward the chair behind you and place your hands fingers facing away from your flat on the chair seat Your knees need to be bent and your feet flat on the ground. Your arms down elbows up, and your bum hanging down. Now push yourself up with your arms only but do not lock your elbows, and slowly easy back into the start position again. Repeat this a few times. https://youtu.be/LVRcXDEdC5U Bicep Curls Bicep Curls are ideal for your arms and easy to do. You will need a light weight though, or you can use any object around the house with some weight, such as a tin of beans. Stand with your feet shoulder length apart, your arms elbows at your sides and turned wrist up. Hold the weights or objects in both hands and slowly lift toward your face, and slowly back down to the original position. https://youtu.be/K2Bj2bi8jd8 Push Ups Push Ups are excellent exercise for your chest and your arms. You need to do push ups the right way to get the best results and to prevent injuries. You can do the push up with your knees on the floor until you get stronger, or do standing wall push ups if needed. For a regular push up you need to be hands and knees on a soft mat or carpet. Place your hands in front of your shoulder length apart, at your chest level. Straighten your body with your legs straight behind you and your feet hip width parallel to your, holding them up on your toes. Keep your hips in line with your shoulders. Lower your body so that your elbows bend at a 90-degree angle outward and then push back to the starting position. Repeat this a few times. Side Planks Planks generally are quite a strenuous exercise, so please follow with caution. The side plank is similar to a regular plank, however done on your sides. Your will lay down in a straight line on your side, with your legs extended and stacked on top of each other. Keep the bottom elbow under your shoulder to ensure your head is fully aligned with your spine. Keep your abdominals tight and lift your hips and knees up, resting on your bottom arm/ Keep your body straight, and hold for a few seconds. https://youtu.be/9dNL_mtObGQ Scissors Scissors can help to tone and shape your arms. You will need to stand up straight with your feet slightly more than shoulder width apart. Move your arms to the side and then bring them to the front. The one hand should overlap the other, looking much similar to the letter X. Return your arms to the starting position, and repeat around 20 times. Now raise your other arm above your head and see how long your can hold it. This exercise will need to be performed on a mat. https://youtu.be/2PKLEOqpmZU Reviews: The Best](https://seniorgrade.com/wp-content/uploads/2022/06/Flabby-Arm-excercises-for-Seniors-300x141.jpg)