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6 Leg Strengthening Tips for Seniors

Strong leg muscles help older adults maintain their mobility so they can enjoy greater independence. Leg strengthening exercises also prevent falls that can limit a senior’s abilities. These six activities provide stimulation to the leg muscles that increases strength and flexibility.

1. Go for a Walk

Seniors can easily tailor a walking regimen to fit their current level of health. For most seniors, walking briskly for 20 minutes a day is enough to boost the cardiovascular system while also working out the entire leg. Seniors who are inactive should begin walking in smaller increments until they can reach their goal of longer daily walks.

If your senior loved one needs assistance with daily walks, whether at home or in a public place, a professional caregiver can help. Not every senior has the same care needs, which means they don’t all need the same in-home care services. Boca Raton families can rely on Home Care Assistance to provide individualized care plans to meet your elderly loved one’s unique care needs. Our holistic Balanced Care Method was designed to help seniors focus on healthy lifestyle habits such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and our Cognitive Therapeutics Method offers mentally stimulating activities that can stave off cognitive decline and delay the onset of dementia.

2. Try Chair Squats

Seniors can still fit squats into their workout by using a chair for stability. Have your loved one sit on the chair, then stand up using only the leg muscles. For seniors who are new to squats, only a few may be possible at first. Over time, they should be able to work up to 10 at a time.

3. Enjoy a Swim

Water exercises help take the pressure off sore joints that may be inflamed by arthritis. Seniors can enjoy a full swim, or they can use the swimming pool wall for support as they kick their legs. Water aerobics is another way to enjoy a full body workout that also tones the legs.

4. Do Ankle Circles

The ankle joint is often overlooked during leg exercises. However, keeping it strong and flexible prevents sprained ankles and serious falls. Ankle circles are a great exercise for seniors to do before they get out of bed, especially for those who are managing arthritis.
This exercise begins with a senior sitting down and stretching out one leg, then slowly rotating the ankle in circles.

5. Perform Calf Raises

The back of the lower leg plays a valuable role in helping seniors maintain their balance. Seniors can use a chair for stability or have a caregiver offer them an arm for support. Once they feel stable, seniors can slowly raise their body until they are standing on the balls of the feet before lowering back down into the starting position.

Though maintaining an exercise regimen is important, it’s crucial to ensure your senior loved one’s chosen exercises are not adverse to his or her health conditions. If your elderly loved one is living with a serious medical condition and needs help managing the tasks of daily living, reach out to Home Care Assistance, a Boca Raton home care agency you can trust. Our caregivers are available 24/7, there are no hidden fees in our contracts, and we offer a 100% satisfaction guarantee on all of our in-home care services.

6. Do Straight Leg Raises

This is another chair exercise seniors can do when they find it difficult to perform exercises that require standing up. From a sitting position, seniors raise one leg up at a time, then lower it. This exercise strengthens the thigh and helps stretch the knees. To increase the intensity of this exercise, a senior can lie on the floor with one leg bent and lift the opposite leg.

Participating in these stimulating activities can increase your loved one’s leg strength. If other responsibilities keep you from beginning an exercise routine with your senior loved one, consider hiring a respite caregiver. Boca Raton respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed. If you’re looking for high-quality home care services for your senior loved one, call Home Care Assistance at (561) 826.9282 today.