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How can I strengthen my 70 year old's legs?

12 Leg Strengthening Exercises for Seniors Calf Raises. Calf raises are one of the best leg strengthening exercises for seniors. ... Lunges. Lunges are a great lower body exercise for seniors. ... Half Squats. ... Knee Extensions. ... Ankle Circles. ... Step Up. ... Walking Heel to Toe. ... Single-Leg Stance. More items...

holidayretirement.com - 12 Leg Strengthening Exercises for Seniors to Reduce Falls

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Easy Leg Exercises for Seniors to Improve Mobility and Balance

Did you know that falls are one of the leading causes of injury in seniors? The injuries sustained can be severe and even life-threatening if you are not cautious. This is why living in an assisted living facility can help you. The Holiday Retirement is a top retirement community in Rhode Island, offering excellent amenities for seniors. We have qualified staff to cater to your needs and ensure you are safe and healthy in your senior years. Our patient-friendly building provides easy access and allows for full mobility, even with assistive devices. If you are worried about slips and falls, it is beneficial to understand how you can improve your balance and strength by following a regular exercise regime. Doing so will help you feel more confident when walking and moving around. The experts in our assisted living facility in Rhode Island believe that working out your legs can enhance mobility, improve flexibility, strengthen your legs, and reduce the pain in your lower back. They have put together a list of a few safe, simple, and useful exercises to improve your physical strength.

12 Leg Strengthening Exercises for Seniors

Calf Raises

Calf raises are one of the best leg strengthening exercises for seniors. To do them, stand straight and rise on the toes as high as possible, keeping your heels off the ground. Then slowly return to your normal position. This can help you walk on uneven ground and improve your overall health.

Lunges

Lunges are a great lower body exercise for seniors. They can also help strengthen your back, relieve pain, prevent loss of bone density, and improve coordination. Keep your back straight, lower the hips, and keep your chin up as you step forward to complete one lunge. You could also try stationary lunges as they are easy on your knees.

Half Squats

The experts in our assisted living facility recommend half squats for those older adults who have difficulty performing full squats. To complete half squats, you may use a chair to balance yourself. Bend your knees as comfortably as possible while holding the chair, then resume your standing position. This can help improve your balance and strengthen your knees, legs, and hips.

Knee Extensions

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This exercise can help seniors to improve their balance and the ability to stand. Knee extensions can also enhance the motion in their knees. Sit in a chair and straighten out the right knee for a few seconds. Then, do the same with your left knee. Repeat these steps 12-15 times for each leg.

Ankle Circles

These are an excellent warm-up exercise. Depending on your comfort, you can sit or stand to do this exercise. Lift your right leg off the floor and rotate the ankle around 5-7 times. Do the same in the opposite direction. Perform this exercise with your left ankle as well to improve flexibility.

Step Up

If you want to improve your coordination and balance, this is an excellent exercise. Use a high box or a step and step up carefully with your left leg. Hold yourself and balance until you count to three, then lower yourself down slowly. Do the same with your right leg. You can use some support, if necessary.

Walking Heel to Toe

This is one of the easiest leg exercises for seniors that can make your legs h3er, improve your balance, and allow you to walk without falling. Put your left foot in front of your right foot. Ensure the heel of your left foot touches the toes of your right foot. Then, place your right foot in front of your left, putting your weight on your heel and ensuring your heel touches your toes. Walking this way for 20-25 steps is beneficial.

Single-Leg Stance

This balance exercise for older adults enhances your physical coordination. Keep your arms at your side and stand with your feet together next to a chair. Lift your right hand above your head, followed by your right foot. Hold the position for 10-15 seconds. Repeat the same action on the left side.

Wall Pushups

You can do this strength exercise by using a wall as a prop. Stand an arm’s length in front of a wall and lean forward slightly. Put your palms flat on it at the width and height of your shoulders. Bring your body slowly towards the wall and push yourself back so that your arms are straight again. Repeat the step 20-25 times.

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This exercise is great for improving balance in seniors. You can also do this exercise in front of a counter if you need to hold onto something. Stand straight, lift your left knee as high as you can. Lower it and lift the right leg. Repeat the action around 20-25 times.

Toe Lifts

This leg strengthening exercise for seniors also helps improve balance. You may use a counter or a chair to do this. Stand straight, place your arms in front of you, and raise yourself on your toes as high as you can. Then, lower yourself gently. Lift and lower yourself about 15-20 times.

Side Leg Raise

Take a chair and stand behind it with your feet slightly apart. Lift your left leg to the side while keeping your back straight. Your toe should face forward. Then, lower your left leg, and repeat it with your right leg. You can do this 10-15 times per leg to improve your balance.

Get the Care & Support You Need at Our Senior Rehabilitation

The Holiday has excellent facilities for assisted living in Rhode Island. We have dedicated nursing staff and a team of qualified therapists to assist our patients. Our staff will help you follow a healthy and active lifestyle as you age. We believe that all residents should be treated with love, dignity, and respect, which is why we offer comprehensive care plans as per their specific needs. For more information about our retirement community and facilities for senior living in Rhode Island, call us at 1-401-762-4226. You could also fill out our online form to schedule a tour of our location.

holidayretirement.com - 12 Leg Strengthening Exercises for Seniors to Reduce Falls

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