[[{“value”:”The loss of lean muscle mass is a natural process that can occur with age. This decline—also known as sarcopenia—can place you at risk of falls, injury, and even early mortality. According to research, performing regular strength training can help improve leg strength and balance.
One study followed 50 individuals between 65 and 82 years old. Part of the group performed strength and balance exercises, including leg extensions and lower curls for a 12-week period. By the end of the study, the individuals in the strength training group experienced noticeable improvement in both balance and lower-leg strength compared to the rest of the group.
“The goal of leg training should be much bigger than simply maintaining muscle. Strong legs are what allow us to get out of a chair without using our hands, climb stairs, catch ourselves if we lose our balance, get up from the floor, and continue doing the activities we enjoy independently,” explains Jennifer Scherer, MS, RDN, ACE-CPT, a Medical Exercise Specialist and the Founder and CEO of Fredericksburg Fitness Studio, who has spent over 20 years working with adults on strength, mobility, healthy aging, and maintaining independence.
So, if you’re a woman over 70 who’s ready to start building leg strength, give these five daily exercises below a try.
Sit-to-Stands
“This is one of the most functional exercises an older adult can do because it directly trains a movement we perform all day long. It strengthens the quadriceps and glutes while also requiring the hips, core, and ankles to work together,” Scherer says.
Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
Lean forward slightly.
Press through your heels to stand up without using your knees, hands, or additional support.
Pause for a moment.
Use control to slowly sit back down.
Complete 5 to 10 controlled reps.
RELATED: 4 Bed Exercises That Restore Thigh Strength Faster Than Squats After 65
Supported Split Squats
“Split-stance exercises are especially valuable because real life rarely happens with both feet perfectly even. They strengthen the quadriceps, hamstrings, and glutes while challenging the hip stabilizers and helping maintain the ability to step, recover balance, and negotiate stairs,” Scherer explains.
Start by standing tall with one hand placed on the back of a sturdy chair for support.
Step your left foot forward about 2 to 3 feet to assume a staggered stance.
Bend both knees, lowering the bottom toward the ground.
Press through your front heel to rise back up.
Complete 5 to 10 controlled reps per side.
RELATED: 5 Bed Exercises That Restore Thigh Strength Faster Than Gym Machines After 60
Hip Hinges
“The hip hinge teaches people to use the powerful muscles on the back of the body—the glutes and hamstrings—rather than relying excessively on the knees or lower back. Maintaining this movement pattern is important for everything from picking something up off the floor to gardening or loading groceries,” Scherer tells us.
Stand tall, feet hip-width apart.
Place your hands behind your head.
Press your hips back while maintaining a tall chest.
As you hinge forward, feel a solid stretch in your hamstrings.
Activate your hamstrings and glutes to drive your hips forward.
Complete 5 to 10 controlled reps.
RELATED: 5 Short Workouts That Keep You Stronger Than Most 30-Year-Olds After 50
Standing Calf Raises
“The calves don’t always get the attention they deserve. Strong calves contribute to walking speed, stair climbing, ankle stability, and the push-off phase of gait. I especially like a slow lowering phase because strength and control are both important,” Scherer says.
Begin by standing tall with your feet hip-width apart, facing a counter with your hands lightly resting on the surface.
Engage your core.
Rise onto your toes slowly.
Pause at the top, holding the lift for 1 to 2 seconds.
Lower back down with control.
Complete 5 to 10 controlled reps.
RELATED: This 5-Minute Morning Routine Builds More Strength Than Hour-Long Workouts After 50
Standing Hip Abductions
“This targets the muscles on the outside of the hip, particularly the hip abductors, which are extremely important for pelvic stability and balance when we walk. These muscles help keep us steady every time we’re standing on one leg—which happens with every single step we take,” Scherer explains.
Begin by standing tall with your feet hip-width apart and hands on your hips.
Activate your core and shift your weight onto your left leg.
Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you’re comfortably able to.
Hold at the top for a moment before lowering for 3 seconds.
Complete 5 to 10 controlled reps per side.
The post 5 Daily Exercises Women Over 70 Need to Keep Their Legs Strong appeared first on Eat This Not That.”}]]