The National Institute on Aging recommends that seniors do strength training exercises to maintain their independence and ability to perform activities of daily living. Strong legs make walking, bending and standing easier for seniors. Many different exercises allow a senior to strengthen his legs without doing complicated movements that increase the risk of injury or falls. According to the American College of Sports Medicine, seniors should do two weekly strength training sessions to promote muscular growth and to increase bone density.
Seated Leg Extension
The seated leg extension is a low-impact exercise that builds strength in the quadriceps, or the top of the legs and the thighs. The National Institute on Aging recommends doing this exercise to reduce pain associated with arthritis of the knees, a condition common among seniors. To do a seated leg extension, sit on a chair, straighten your back and rest the balls of your feet and toes on the ground. Next, lift your right foot off of the ground and point your toes towards the ceiling. Slowly lift your foot until your leg is almost completely straight. A soft bend in your knee protects it from injury. Hold in this position for five seconds, lower and repeat until you complete your desired amount of repetitions. Do the same with your left leg. Ankle weights increase exercise intensity and are an appropriate exercise progression after building foundational strength.
Knee Curl
According to the National Institute on Aging, the knee curl exercise makes walking and stair climbing easier for seniors. The knee curl strengthens the hamstrings, located on the back of the thighs. Hamstrings are responsible for bending the knees and extending the hips. To do this exercise, stand behind a chair and hold on to it for balance. Next, bend your right knee and lift your right foot behind your body, stopping when your shin is parallel to the ground. Pointing your toes at the floor ensures that you use your hamstrings during this exercise. Slowly lift your heel towards your butt. Pause right before your heel makes contact with your glutes and hold this position for five seconds. Lower to the ground and repeat until you complete your desired amount of repetitions. Switch legs and do the same with your left leg. Ankle weights increase the intensity of this exercise.
Wall Squat
The wall squat strengthens the front and back of the legs while providing back support. Compared with a traditional squat, this exercise allows seniors to control range of motion. Wall support prevents falling or losing balance while lowering into a squat. To do a wall squat, stand with your back and head against a wall. Next, walk your feet 24 inches in front of your body. Before lowering into the squat, check that your knees are stacked directly above your ankles. Proper alignment prevents knee strain or injury during squats. Slowly lower your hips towards the ground. From the side, it will look like you are sitting down in a chair. Seniors with complete range of motion can lower until the backs of their legs are parallel to the ground. Seniors with limited range of motion or weak leg muscles should lower halfway and build strength before performing a full wall squat.
About this Author
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master’s degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
