Weakness of the body can lead to potential falls and injury, so it’s best to get ahead of it by bringing exercise into your daily routine.
It can be challenging to keep the body moving as an elderly individual, especially if you deal with arthritis or mobility issues. However, Millercare will guide you through easy exercise steps to help strengthen weak legs in seniors.
For additional support, browse our exercise and recovery products, designed to relieve arthritis and muscle pain.
Leg Weakness in the Elderly
Weakness in the legs can have a large impact on older adults. This can disrupt daily activities, such as completing chores and prevent people from leaving the house.
With decreased strength and balance, the risk of falls and related injuries significantly increases. This poses a safety risk and can leave seniors isolated or in need of a carer.
Various conditions cause weakness in the legs. This includes:
- Muscle atrophy: This decreases muscle mass and strength, making legs feel weak.
- Arthritis: This affects the joints in the knees, hips, and ankles, leading to pain, stiffness, and a decrease in leg strength and mobility.
- Osteoporosis: This condition weakens bones and limits leg mobility, making them more susceptible to fractures.
- Neurological conditions: Diseases such as stroke, peripheral neuropathy, and Parkinson's disease can affect the nervous system, leading to weakness in the legs.
- Poor circulation: Conditions like peripheral arterial disease can reduce blood flow to the legs, leading to pain and weakness.
Sedentary lifestyle: Lack of regular exercise can accelerate muscle loss, causing decreased functionality in the legs.
Preparing for Exercise
Motivation and confidence is a key part of experiencing a successful workout session, so it’s important to set realistic goals and not set yourself up for failure.
Exercise is strenuous enough, whether you’re a younger person or a senior, so consider your health and mobility status when creating your workout schedule. Keep the exercise simple and go at your own pace.
To avoid pulling any muscles, stretch thoroughly beforehand. Wear appropriate workout gear to allow for ease of movement. For those with arthritis or joint pain, our thigh, knee, and shin support will warm up your muscles, protecting your legs from pain and injury.
8 Exercises to Strengthen Weak Legs
Before getting started, fill up a water bottle and keep it near you to remain hydrated.
Ensure the floor is free from obstacles and exercise on non-slip mats to prevent falls. If you encounter any pain or loss of breath, stop and take a break until it subsides or end the workout.
Exercise with a family member or carer so that you have someone nearby in case of an emergency.
1. Seated Leg Lifts
This exercise strengthens the thigh and abdominal muscles without putting stress on the joints.
- Sit on a chair with your back straight and feet flat on the floor.
- Slowly extend one leg out straight in front of you.
- Hold the leg in this position for a few seconds.
- Slowly lower the leg back to the starting position.
- Repeat 10-15 times per leg.
2. Ankle Weights
Ankle weights are used to add a bit of extra weight to your legs to increase resistance. Only use these after you have gotten into a regular workout routine and built up some strength.
- Strap lightweight ankle weights around both legs.
- Perform leg lifts or knee raises, either seated or standing, whilst wearing the weights.
- Do this 10-15 times for each leg.
3. Walking
Walking is a low-impact cardiovascular exercise. This helps strengthen leg muscles, increase stamina, and improve balance.
- Start with short walks, going at your own pace.
- Gradually increase the duration and intensity of your walks.
- Wear flat footwear and walk on even surfaces to avoid falls.
4. Water Aerobics
Water aerobics reduces stress on the joints, providing resistance for muscle strengthening and reducing pain in the limbs.
The water adds pressure to the body whilst remaining an easy and safe exercise for seniors.
- Join a senior water aerobics class and make the instructor aware of your fitness level.
- Perform exercises as directed, using water for resistance.
- Focus on leg movements, such as kicks and water walking.
5. Tai Chi
Tai chi is a gentle form of martial arts. This focuses on slow movements, teaching you how to control each move to increase balance and strength.
- Find a basic Tai Chi class suitable for seniors or follow a YouTube video at home.
- Practice easy movements, focusing on fluid motion and balance.
- Gradually progress to more complex forms as your balance and strength improve.
6. Chair Squats
Chair squats are great for elderly individuals. This focuses on building leg, hips, and buttocks strength whilst remaining safe and stationary.
- Position yourself in front of a sturdy chair with your feet hip-width apart.
- Slowly bend your knees and lower your body, stopping just above the chair in a hovered seating position.
- Hold the position for a few seconds, then slowly stand back up.
- Perform this 10-15 times at your own pace.
7. Leg Presses Using Resistance Bands
Resistance bands help strengthen the leg muscles, requiring your legs to work a bit harder to move during exercise. Start with light resistance bands and move slowly to prevent injury.
- Sit on a chair and loop a lightweight resistance band around your feet, holding it in place with your hands.
- Extend your legs slowly, pushing against the band's resistance.
- Return to the starting position with controlled movement.
- Repeat this 10-15 times, adjusting the band tension as needed.
8. Toe Stands
Toe stands strengthen the leg muscles, the calves in particular. This helps to improve balance and strength, which is ideal for seniors with weakened legs.
- Stand behind a chair and hold onto it for support.
- Slowly rise onto your tiptoes, lifting your heels as high as you can go.
- Hold the position for a few seconds, then slowly lower your heels back to the floor.
- Perform this 10-15 times until you feel it working.
Improve your Health and Mobility with Millercare
At Millercare, the heart of our business is to improve the health and well-being of the older generation and people living with mobility issues.
That is why we sell exercise and recovery support to help you improve your health whilst remaining safe and protected.
If you’re looking for elderly-friendly exercise equipment, our affordable pedal exerciser is perfect for you. Browse our body braces and support today to reduce pain whilst exercising.
