Review: 13 Healthy Leg Strengthening Exercises for Seniors

Seniors: “Your body is a temple,” as the saying goes. All the more reason to take care of it as you age. That’s why we wanted to create this roundup review of some of the best healthy leg-strengthening exercises for seniors. Seniors: we get it. Nothing’s worse than becoming injured, especially as we slow down in older age. After all, ideally, we want to coast into our golden years with our health intact. At Village Walk, we’re all about empowering you with tips, habits, and knowledge about your mind and body that allow you to be your best. If you’re looking to maintain the health and vitality of your lower body throughout your sunset years, this article is for you. We’ll discuss 13 of the best leg-strengthening exercises for seniors and how to keep your lower body strong throughout your golden years. Grab a resistance band, your favorite exercise clothing, and a pair of dumbbells. Let’s get our exercise on! Seniors: learn the consequences of a fall/leg injury Before we muscle up, we’ll want to make sure we understand why we’re exercising in the first place. At their best, falls can cause a small bruise, but at their worst, falls can result in a cracked or broken bones. Sometimes, falls can even be fatal. When a senior has a terrible fall, dire consequences result. Examples of some of these consequences include: While men aged 65 years and older tend to fall more often than women of the same age range (Statista, 2021), both genders can benefit from regular leg-strengthening exercises. Let’s take a look at some of the best leg-strengthening exercises. Table: The 13 best leg-strengthening exercises for seniors  Leg exercises Muscles addressed Seated leg extensions Quadriceps Seated chair squats (quads) Quadriceps Side leg raises Quadriceps and hips Leg curls Hamstrings Standing knee lifts Quadriceps, hips, and hamstrings Walking heel to toe Ankles and calves Ankle circles Ankles Resistance band workouts Multiple leg muscles Resistance pedaling Multiple leg muscles Toe taps Ankles, hips, and hamstrings Marching in place Multiple leg muscles Stair step-ups Hamstrings, hips, and quadriceps 1. Seated leg extensions (quads) To kick off our tour of leg exercises for seniors, we have the seated leg extension. Seated leg extensions are great for seniors who are new to leg-strengthening exercises. These exercises are helpful with walking and standing up from seated positions. To perform a seated leg extension, practice the following: 2. Seated chair squats (quads) Next, we have seated chair squats. These leg exercises are perfect for strengthening quads and glutes. Practice these exercises to improve balance and support with activities of daily living. To perform a seated chair squat, do the following: At Village Walk, our on-staff certified physical therapists provide physical therapy for seniors to ensure our residents are performing each exercise with accuracy and consistency. With our physical therapists’ help, our seniors continue to stay strong — and live long — well into their golden years. 3. Side leg raises (quads and hips) Side leg raises help improve hip and quad strength, allowing for better balance. To perform this exercise: 4. Leg curls (quads and hamstrings) These exercises can be performed with or without equipment. To perform a leg curl: 5. Calf raises (calves) This exercise is great for those smaller, lower leg muscles, specifically the calves. Strengthening calves can help with walking, climbing stairs, and reaching for items above the head. To perform a calf raise, try the following: 6. Standing or sitting knee lifts (quad and lower abdomen muscles) For those who need a little help with coordination and balance, standing knee lifts work wonders. To perform a standing knee lift, make sure you’re in a comfortable position and have plenty of space around you for movement. 7. Walking heel to toe (ankles and calves) If balance is the issue, heel-to-toe walks can help your loved one maintain the strength and balance needed to walk with independence. To do a heel-to-toe walk, step forward by placing one foot in front of the other. Make sure that the heel strikes first, followed by the mid-part of the foot, and finally the toes. Walking in a straight line from heel to toe for 10 minutes a day can help seniors maintain balance and coordination well into old age. Try it out, and watch yourself make progress with balance day by day. 8. Ankle circles Another way to maintain body strength is by activating those smaller muscles closer to the feet. In other words, preventing slips and falls starts with low-impact exercises aimed at improving flexibility and blood circulation. Cue ankle circles. To do an ankle circle:  9. Resistance band workouts (whole-body) It’s never too late to get acquainted with resistance bands. One of the easiest ways to build strong legs without cumbersome weight equipment is with therapeutic resistance bands. Resistance bands can help improve balance, enhance mobility, and help seniors develop leg strength. Best of all, they can be used for the entire body — shoulders, arms, legs, the whole enchilada. At Village Walk, we work with our residents’ primary care physician and care team to incorporate resistance band workouts into our residents’ overall physical activity regimen. That way, our residents can strengthen their legs with a team that’s all on the same page. Meet Village Walk’s Dr. Amir Amrami, PT, DPT We aim to ensure our residents live in an environment that will give them the autonomy, functionality, and independence they deserve. We’re thrilled to announce our new partnership with Dr. Amir Amrami PT, DPT, Owner and CEO of Achieve at Home Physical and Occupational Therapy! With Dr. Amir and his therapists working within the community, our residents can enjoy all the benefits of therapy in the familiarity and comfort of their own homes. Located on the third floor of our community, our newly renovated physical therapy studio invites residents to put their health and safety first while continuing to build strength and mobility. For more information about our senior care services, amenities, and