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Leg Exercises Every Senior Should Try

By , 9:00 am on

As seniors grow older, their leg muscles may become weak. To maintain good physical strength and prevent various accidents, injuries, and health conditions, older adults need to take up different exercises, including leg workout routines. Here are some leg exercises that are beneficial for aging adults.

Lunges

When it comes to strengthening the lower body, lunges are one of the most important exercises for the elderly. Lunges are also back-friendly exercises because they require seniors to keep the back straight and chin up as they step forward and lower the hips to complete each lunge. Seniors should also try knee-friendly lunges, such as stationary lunges. These exercises help aging adults maintain their form without extra movement that puts more pressure on the joints. However, both regular lunges and stationary lunges prevent bone density loss, relieve pain, and increase flexibility, coordination, and range of motion. 

Exercising is not the only way older adults can boost their health. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional elder care. Roseville, California, Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life.

Calf Raises

Older adults who want to boost their leg muscle strength should consider doing calf raises every week. Strengthening the calf muscles makes it easier for seniors to walk on level surfaces, uneven surfaces, and uphill terrains and boost their overall health. Performing calf raises involves standing straight, rising up on the toes as high as possible without causing pain, then returning to the starting position.

Half Squats

Seniors who are unable to do full squats should try half squats because they increase balance and strengthen the legs, knees, and hips. A lot of older adults have difficulty getting in and out of chairs or beds and navigating their homes due to poor muscle strength. Aging adults who can still perform squats may have less difficulty with mobility. To complete half squats, seniors should use a chair to balance themselves. While standing behind the chair, they need to bend their knees are far as comfortably possible, then return to the standing position. 

From exercising to preparing nutritious meals, older adults may need help with a variety of tasks. Whether your elderly loved one needs part-time assistance with basic household chores or you need a break from your caregiving duties, the Roseville respite care experts at Home Care Assistance are here to help. All of our respite care services are backed with a 100% satisfaction guarantee, there are no hidden fees in our contracts, and we never ask our clients to sign long-term contracts.

Knee Extensions

Knee strengthening exercises help seniors maintain their balance, which is extremely important in preventing slips, falls, traumas, fractures, and broken bones. By doing knee extension exercises, seniors can increase their balance and ability to stand. Knee extensions can also increase range of motion in the knees. To complete knee extensions, seniors can sit in a chair with their feet flat on the floor. Next, they need to straighten out the right knee and hold it for a few seconds. Finally, they need to straighten out the left knee and hold it for a few seconds, then repeat these steps 10 times for each leg.

Older adults who require assistance with exercise or other tasks should consider professional in-home care. If your senior loved one needs hourly or live-in care, Roseville Home Care Assistance can help. Our caregivers can assist with exercise and mobility, prepare nutritious meals, provide timely medication reminders, and help with a wide array of other important daily tasks. To schedule a free in-home consultation, give us a call at 916.226.3737 today.