Regular exercise has a profound impact on the overall wellbeing. However, a widely seen scenario is that, as a health-conscious person gets older he refrains from physical activities and exercises. One of the worst things you can do to your body is stop exercising when you reach your senior years. An older adult should regularly exercise to maintain good health and to stay away from diseases. Indeed, it is not easy to do some types of exercise regimen when you are at a certain age.
Elderly people mostly struggle with mobility and flexibility. Peripheral neuropathy and lack of bone strength are two of the culprits behind it. Practicing some easy leg exercises will help embrace a pain-free walk when you are in your 50s,60s, or even 70s. This article explores some of the senior-friendly leg exercises at length so that you can practice them from the comfort of your home.
The Top 7 Senior-Friendly Leg Exercises
If you are a senior, leg exercises will help to maintain strength, flexibility, balance, and mobility. Here are the top 7 leg exercises you can follow to regain a happy and healthy life.
1. Seated Leg Lifts
Seated leg lifts, or seated knee extensions, is an easy and helpful leg exercise that can improve knee pain and balance issues. Sit on a sturdy chair or a bed with your back straight. Then slowly lift one leg straight out in front and hold the position for a few seconds and then lower the leg back down to the normal position. Repeat with the other leg. You can perform this exercise 10 to 15 minutes a day.
2. Ankle Circles
It is a great warm-up exercise that will help to improve the flexibility of ankles and feet. You can perform this exercise while sitting or sleeping position. Sit on a chair or lie on your back, lift one foot, and rotate the ankle in a circular motion 10 to 15 times. Repeat the same on the other ankle.
3. Half Squats
Performing a full squat will be difficult for senior adults. Doing half squats on a regular basis enhances balance. You need a chair to perform half squats, stand in front of a sturdy chair, and bend your knees or slowly lower your body while holding the chair. Then slowly regain the standing position. Repeat the action for a couple of times. You can perform half squats without the help of a chair.
4. Heel to Toe Walking
Heel-to-toe walk is an easy and effective way to improve your balance issues. Basically, the exercise is taking a slow deliberate step. Firstly, place your left foot in front of the right foot while doing this you need to make sure the heel of the left foot is touching the toes of the other foot. Repeat the same action on the right foot as well, you can walk like this for 15 to 20 steps to improve balance and coordination.
5. Calf Rises
It is a leg-strengthening exercise that can be performed with the help of a chair. You need to stand behind a chair or countertop, this will provide enough support for doing the exercise. Stand straight and slowly rise on your toes as high as possible. Hold the position for a few seconds and lower your back down. Repeat the exercise for few times.
6. Wall Push Ups
This exercise can help to improve your coordination and overall strength. Stand in front of a wall at arm’s length, or you can stand a little bit closer to the wall, however, maintain a small distance from you and the wall. Place your palms on the wall at shoulder height. Slowly bend the elbows and lean forward. Hold the position for a few seconds and push through your palms to return to the starting position. You can repeat this exercise for 6 to 10 times.
7. Seated Marching
It is an easy and gentle exercise, but the impact of this effective leg exercise is far better. The health benefits of seated marching include improved circulation, strength, and flexibility. In order to perform this, sit on a chair with your back straight. Lift a leg towards the chest as high as you can. You must keep your back straight while performing this. After holding the position for a few seconds, lower the leg and repeat the same on the other leg.
Conclusion
You can perform these exercises in the comfort of your home, and these are some of the easy leg exercises for seniors. Always begin your exercise routine at a slow pace, and gradually increase the intensity. If you encounter any difficulties, stop performing the routine. You can consult a healthcare provider for personalized advice if you want expert guidance before starting any exercise routine,
