Perhaps the most important muscle group in our body, asides from our core, is our legs. Our leg muscles drive most of the movement we do in our day to day, be it walking, running, or even pressing on the gas pedal in your car. Your legs are linked to your balance and agility, hence maintaining and improving leg strength and flexibility is also key to reducing falls.
If you’re looking for leg exercises for loved ones or yourself, then look no further. In this article, we will cover several simple exercises that do not require any complex gym equipment that is centered around improving your leg strength and mobility. All you need is simple furniture from around your house. If at any point in time whilst carrying out these exercises you feel some pain or discomfort, we recommend stopping the activity and consulting a medical professional.
Calf Raises
To begin, find a stable and flat ground and remove your shoes and socks. Ideally, identify a chair or wall nearby that you can use for balance and support. With one hand on your support, stand up straight. Slowly raise yourself to balance on your toes before releasing and relaxing back onto your heels. If you feel the exercise is too easy, you can try it without relying on your support. Perform 5 sets of 30 repetitions. This exercise is great for improving the strength of your calves, as it aids in balancing and walking.
Lunges
For this exercise, begin by standing with your feet shoulder-width apart. You can place one hand on a support like a wall or a chair for balance. Take one step forward using either your left or right foot only. With your back straight, lower your body by bending both knees before reverting to your standing form. If you feel this exercise is too easy, you can hold on to a water bottle in each hand. Repeat the exercise with your opposite foot. Perform 3 sets of 10 repetitions for each leg. This exercise targets your quadriceps and your hips.
Squats
Again, stand with your feet shoulder-width apart. Keep your back straight and bend your knees as low as possible. Hold the lowest position you can for a second, before returning back to your standing form. Perform 5 sets of 10 repetitions. This exercise targets your quadriceps and hip flexors.
Healthy Living at Hidden Meadows On The Ridge
At Hidden Meadows On The Ridge By Discovery Senior Living, we believe in promoting a healthy lifestyle. In line with this belief, our exclusive senior living programs are focused on our residents’ health as much as their enjoyment and comfort. Our Dimensions Health and Fitness program is designed to allow our residents to enjoy and take advantage of top-notch amenities like senior-equipped fitness centers and physical classes and activities.
Find out more about Hidden Meadows On The Ridge, and why we’re amongst the best places nationally for personal or memory care. Contact us here to find out more!
