Leg Exercises for Seniors

Exercise is important for senior citizens to help them maintain balance and stability to prevent falls. Start with eight repetitions of each leg exercise and increase repetitions gradually. To add to the effectiveness of these exercises, use leg weights, available for purchase at a sports equipment store or online. Always consult your doctor before beginning any exercise program. Stop exercising immediately if you feel any symptoms such as shortness of breath or dizziness.

Knee Flex

• Stand up straight and hold on to a table or sturdy chair for balance. Keeping the upper part of your leg straight, bend one knee, raising your foot behind you. Lower the foot, then repeat with the other leg. Keep your back straight and don't lean on the chair.

Hip Exercises

• Still standing and holding on to the chair, bring one leg back as far as possible and hold that position for 2 seconds before returning to standing. Repeat with the other leg. For a variation, try stepping back from the chair while still holding on, bending forward from the waist and extending legs backwards, one at a time.

  Remain standing and holding on to the chair. This time, raise one leg out to the side and hold, and then bring it back to the standing position. Repeat with the other leg.

  While standing and holding on to your chair, bend one knee toward your chest, hold the position for several seconds and then resume standing. Repeat with the other leg.

Leg Stretches

• Holding on to your chair, raise up and down on your toes. For added stretch, start by standing with the balls of your feet on a thick book, like a phone book. Slowly lower your heels to the floor, and then raise them up.

  Sit in a chair with your back straight and both feet on the floor. Lift one leg, tightening the thigh muscles, and hold it for 2 seconds. Repeat with the other leg.

Tips

• Your movements should always be slow and controlled, not jerky or bouncy. Some muscle soreness is normal after exercise, especially if you are not used to it. However, serious aches and pains could indicate you are doing the exercise incorrectly or too strenuously.

  Always inhale on the "easy" part of the movement and exhale on the more difficult part. As your strength increases, you can add additional sets of 8 to 10 repetitions.

  Exercise your legs during daily activities: try to sit and stand without using your hands and arms to push you up.

  Activities such as walking, swimming, biking or riding a stationary bike are good for overall strength and endurance as well as exercising leg muscles.