According to the National Institute on Aging (NIH), it’s been estimated that roughly 30% of adults over the age of 70 struggle with walking, standing from a sitting position, or walking up stairs. These mobility issues tend to correlate with increased falls, increased nursing home admissions, increased rates of chronic diseases, and higher risk of death.
While many seniors struggle with arthritis pain and issues with mobility, small amounts of exercise are better than no exercise. Leg exercises in particular assist with mobility, balance, strength, and can help seniors maintain independence. Keep reading to learn more about the best leg exercises for the elderly, improving senior leg strength, improving leg mobility, and tips on the best leg exercise equipment for seniors.
What Are the Best Leg Exercises for Seniors?
According to Eric Daw (a personal trainer to the elderly), who was interviewed for this 2022 article published by the AARP, the “most important exercise for seniors” is squats. The AARP notes that squats work muscles in your lower back, core, and all the major muscles in the legs, including:
- Calves
- Quadriceps (Quads)
- Hamstrings
- Glutes
Why Are Leg Exercises Crucial for Senior Health?
Exercises that improve leg muscle strength in the elderly, like squats, along with other forms of strength training, provide the following crucial benefits to seniors:
- Improved balance and stability, resulting in a lower chance of falls
- Joint health support
- Decreases the risk of sarcopenia (a condition that causes loss of muscle mass, strength, and function)
- Improved circulation, which also benefits cardiovascular health
- Can reduce arthritis pain
- Improved quality of life and increased independence
Understanding Different Types of Leg Exercises for Seniors
There are a lot of different types of leg exercises for elderly patients that can reduce sarcopenia in the elderly and build strength and balance, such as:
- Investing in a passive leg exerciser, like a seated pedal exercise
- Incorporating resistance bands
- Specialized gym equipment
- Physical therapy services
- Yoga
- Lifting weights
- Walking or hiking
- Water aerobics
Seated Pedal Exerciser
For a gentle leg workout at home, a seated pedal exerciser for seniors is ideal (especially for those who struggle with balance). The best seated pedal exerciser depends on your lifestyle (maybe you require a portable pedal exerciser) and ability. When choosing one, consider the following factors:
Pros:
- Low impact
- Convenient
- Cost-effective
Cons:
- Limited resistance (in some cases)
- Can be bulky to store
- Potential tripping hazard if left out
Features to look for:
- Adjustable resistance
- Ideal size (especially if it will be used under a table/desk)
- Digital display to track your progress
Safety tips:
- Use a chair that has armrests for extra support
- Place the pedal exerciser against a wall while you’re getting a feel for it
- Take it slow
Resistance Bands for Leg Strengthening
Resistance band exercises for seniors can be a great way to increase strength, prevent disability, and decrease the risk of falls. When choosing a resistance band, consider the following:
Pros:
- Versatile
- Affordable
- Effective for leg extensions, side leg raises, hamstring curls, etc.
- Varied resistance levels
Cons:
- Possible injuries if used improperly
Safety concerns:
- Cord snapping (ensure the cord is secure and not frayed)
- Not checking if the cord is secure
- Improper technique
Specialized Gym Equipment
Specific gym equipment, such as a leg press or a leg extension machine (with modifications), can be an effective way of strengthening your legs.
Pros:
- Increased strength and endurance
Cons:
- Possible injury
- Commute
- Gym membership costs
Modifications for seniors to consider:
- Reduce weight
- Start with slow and controlled movements
- Consult a professional trainer to ensure you’re using the proper form
Safety precautions:
- Consult with your doctor before starting any new workout strategy.
- Caution: Crunches, sit-ups, and leg presses for seniors are not always recommended (ask your doctor if you should be avoiding these). If you get the go-ahead, ask a trainer about proper form to avoid injury.
- Seek safe gym equipment for elderly legs, such as a leg extension machine set for seniors, senior gym workout classes, such as senior yoga, water aerobics, etc.
Passive Leg Exercises
Traditionally, passive leg exercises are when a physical therapist moves your legs for you to improve your circulation and range of motion. Nowadays, there are also special machines that move your legs for you that are sometimes incorporated into physical therapy. Passive leg exercises are generally recommended for seniors with mobility issues to increase circulation, keep the muscles active as a form of physical therapy, and/or to prevent pain.
What Are Passive Leg Exercisers, and How Do They Work?
A passive leg exerciser is a machine that moves your legs back and forth for you to improve circulation. The machine works much like a seated pedal exerciser, but this machine does the motion for you.
Benefits for Seniors With Limited Mobility
- Increased circulation
- Increased flexibility in the joints
- Reduced swelling
- Pain relief
- Helps maintain muscle mass
Choosing the Right Leg Exerciser: Key Considerations for Seniors
When choosing the best leg exerciser for seniors (especially those with arthritis), consider the following:
- Is the design easy to use?
- Does it have an automatic feature to get you started?
- Does it have multiple settings for gradual increases in intensity?
- What are the safety features?
- Is it portable and easy to store?
- Does the design take your particular health concern(s) into account?
Safe and Effective Leg Exercise Routines for Seniors
Exercising safely is always important, but it can be especially crucial as you age since injuries are more likely to occur and harder to recover from. To exercise safely, it’s important to:
- Listen to your body — do not overexert yourself
- Pay close attention to frequency and duration recommendations for your specific health needs
- Be sure you maintain the proper form for each exercise to avoid injury
Arthritis-Friendly Exercises
According to the Arthritis Foundation, the following leg exercises for elderly patients can help strengthen the muscles in your legs, which can help with walking and climbing stairs:
- Hamstring stretch (sitting or standing)
- Calf stretch
- Quadriceps stretch
- Seated butterfly stretch
- Dead bug stretch
- Sit-to-stand
- Toe taps
- Step-ups
- Speed skaters
- Heel and toe taps
- Leg lifts
- March
- Jacks
- Calf raise
- Side leg raise
Tips for Maintaining Leg Strength and Mobility Long-Term
Leg exercises are very important for maintaining mobility as we age. However, they aren’t the only exercises to consider. For example, you should also be stretching, lifting weights, and getting some cardio in, every week.
When it comes to maintaining leg strength for seniors, it’s important to focus on:
- Varying exercises to work multiple muscle groups
- Remember that consistency and gradual progression are the goal, not being “perfect”
- Make sure to maintain a healthy diet to keep your bones and joints healthy
- Be wary of dehydration — consider keeping a water log, as seniors can have a harder time experiencing thirst
- Get regular check-ups to ensure you’re healthy enough for physical activity
Prioritizing leg exercises can improve senior leg health, assist with pain management, reduce the risk of falls, and lead to a healthier and more independent life. If you’re interested in learning leg exercises from a trained physical therapist, contact Haven Health and ask about our outpatient physical therapy services. Remember to consult with your doctor before starting a new leg exercise program.
Are you looking for post-injury rehabilitation services in Arizona? Contact Haven Health today.
Sources:
Crouch, M. (2022). The #1 Exercise to Do as You Get Older.
How Can Strength Training Build Healthier Bodies as We Age? (2022).
Leg Exercises. (n.d.).
Older Adults. (n.d.).