Aging gracefully depends on a number of factorsin particular, resistance training.
Legs are a must-strengthen area for seniors.
That’s why we’ve rounded up some of the best leg-strengthening exercises for seniors.
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The following is my list of the three most critical leg-strengthening exercises for seniors to maintain their physical autonomy.
Perform each exercise for three sets of 10.
Rest for one to three minutes between sets.
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Do this twice a week to build and maintainleg strengthwhile keeping your independence and mobility.
This exercise hits most of the muscle groups in your lower body.
The weight-bearing nature of the exercise ensures stimulus to bones as well as muscle tissue.
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To perform squats, begin standing with your feet hip-width distance apart.
Stick your hips backward, and lower down by bending your knees and hinging at the hip.
Lower until your thighs are nearly parallel to the floor, or until your hips reach the seat.
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Lunges are also great for working on your balance due to the unilateral nature of the exercise.
To perform lunges, begin standing with your feet hip-width distance apart.
Step forward with your right leg with a 1.5 to 2x depth step compared to normal walking.
Drive through your front foot, and extend your knee and hip to return to the starting position.
Repeat for target repetitions on both sides.
You will need a stair or step setup to perform this exercise.
Stand up on the box by extending your front leg.
Repeat for the target repetitions.
