leg strengthening exercises for seniors pdf

Slowly lower your leg … Ideally, set aside a time to do all (or some) of the exercises at once. �@�( lP&��oԌ|Õs�A�#\|�,�@�0`��a��.d��,�eh4�� ���#HK�N3B42��� }�t�> ����KO��}5_�z_���������8�~;� As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. 107 stream By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at … Ankle Circles. The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise … stream This exercise will strengthen your hip flexor and thighs. 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream Bend your trunk forward as you bring the other leg back. A. Ankle Pumps. Leg Exercises. >> For each exercise: Start with 1 … Ankle circles enable you to move the ankle upwards and downwards easily. Leg exercises to improve flexibility and strength. Hold the bottom of the stick so that it’s flat on the palm of your hand. Lift and lower your legs 20 times. Advance yourself to the following exercises done in a standing position. You’ll need a cane or some kind of stick. Leg Strengthening Exercises for Seniors: For Support Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Kat Miller CPT — Updated on December 19, 2016 Share on … Some of this content is adapted from Exercise… /Name /im1 A. /Filter /CCITTFaxDecode �fo� Keeping up leg strength … >> 3 Hold the position for 1 second. h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� Lower Extremity Strengthening Exercises – Sitting. Do five lifts with each leg… /Length 9 0 R Hip Marching. c.Extension: Standing upright, move one leg back. @r\���@�nxH�����@� �o�ѤI�ᤩ��@����„K��؂A���h)�?�*��R �Z��L2kT�������@�ۥѨ��}y0��J ����A�Wߐ3��JW�i��t���kU�HB����N�����\�E���I+� f��Sq�g�*��$��� ���. Repeat with the opposite leg. /Decode [ 1 0 ] 5. �u�z�%��@�rw�C��W��]{���گ�DI�q�nM���T���K ����Ov����hG��%ǯ��r���4����~k��T����D�T�~s�4�>�a�.��mtֵ�&�����/����x0����_m��`��Y���rn�j:����M0�� 2. This helps prevent blood clots. Repeat the exercise between eight and 12 times. endobj A. 337 0 obj <>stream << 9 0 obj /Width 251 Hold for 5 to 10 seconds. /BitsPerComponent 1 Leg Strengthening Exercises for Elderly 1. Slowly lower your leg then repeat. >> 13 0 obj Detailed instructions for each exercise are provided at the end of this handout. Hold onto a railing or another sturdy object during the exercises for support. /Length 11 0 R Lower it, then lift the left leg. Standing straight, lift your right knee as high as you can. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. �9��$���`����a� b� ��߿a`bd`�6��� Balance exercises overlap with the lower body strength exercises, which also can improve your balance. A B This will strengthen hips and thighs and improve flexibility. 7 0 obj %%EOF Unfortunately, over the years, muscle strength in the thighs can decline, making everyday activities harder, increasing stress on the knees, and even contributing to symptoms of osteoarthritis, … "Strength is the fountain of youth," says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. /Filter /CCITTFaxDecode ��_ /�j 2 Slowly lift one leg out to the side. /Decode [ 1 0 ] Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. /Subtype /Image Do only the exercises marked. /Width 1190 /Type /XObject /DecodeParms << ���޴�m/�_�����~�����������^���޼����M����?�o��W�^����������/��]O����O��������^k]�5�����-����Ko������� /����ྵ((`�M� ��M�CB�d��0�TCF���2��>ϱ2�Y](7�H9�!�7�̧��\�B���pp�2qC�>3�@�f�j\�N�������[� ����n��������_S������8������������_��=~C]����*Z���K��ȑˉ���|/�����g�h�������������o���o����������y�o��۷���?������}kn#;�u��I}�^�(��tC0�ؠ��Z��]��.�[B!�F#��� @ 3. Complete the exercise … In this interview, a PartnerMD Health Coach shares a series of leg strengthening exercises that are perfect for seniors. endobj 8 0 obj Sit upright and away from the back of the chair. zT�� ?K���]������@�E߯�G.խU��i�-W�K��^�� %PDF-1.5 %���� These five basic leg exercises and stretches are a good place to start. /Length 7 0 R A broomstick works well for this – just remove the broom’s head before you start. This is a great warm up exercise for the lower leg and feet. Leg Exercises. 2. /ColorSpace /DeviceGray Alternatively, you can do these exercises as part of your everyday routine - for example, try a march in your seat at the breakfast table, or do the sit to stand exercise … But squats must be done carefully to avoid knee injury . Module A is the first of four groups of exercises that contains several fun and easy-to-learn movements designed to help you feel comfortable with chair exercises, and with using a ball as an exercise tool. And it’s safe, even for people with health prob-lems. You can do the exercise as a warm up for the lower part of your leg … Keep your back straight and your toes facing forward. /K -1 /Columns 251 H�-�A�@_���$�d�w~RAšB�� endstream Do them slowly and smoothly on a firm surface. 12 0 obj 1. 1. �K�m���k������Q��@�5�.o��I��UЃm���S����ߥK��o��7_V���+��m�o�tg�n _�kK�Cv� �W��~k��j��6��^�p�m��L7�����o�� _�����l�l1}6�a'm����]���U�[m��렖��AO�]���}���s�o� YݻvXl7�/��{�%�������?���/����^���xI߻%m�\4�x�Nu�T��¬=l}Sa������? &�v o���:n��i a y�e�C ��,>���@�xA�� �CA3�zHa� �!��H^ ��h< �W»H_� ��1�"�ސ" 4=$�xH3�6!�">�/@�ev�x;+�m��H��/[o�.�$���w��)��0���R@�(�5 �bA���6p���`0ݰ�GQC@���rxD���|3 o h�!�4�-�E�a�C;�����P0�'��oo"@0�%� ����4�I6l86����@�zA!�m躻m���;�!�a���`��'��0�6���Co�D�s�1�o�!��[i�5 �xA�6 �f(�0�I��0��A���D4�n� ���#oA"03ݲ Hip leg lifts. ��v��c��ݶT6A5���������*[�{�D�}���[���۠D�o�n�j�������m��Aێ�8M�}�bǶ�A7� a�� �Cc����%yѶ��� m��� �۴�M�����%z$o�Nýi���V�U%}]��m�7�_`��ޚ!sp�l7�M�I���7׺A��%a���������3����Nҧ�gU�AXa��w�� ��u�{�a�}m��. This balance exercise for seniors can be performed while seated. endobj << /Length 13 0 R ���v�ܔ@2��������[�i�#����8��!�?� /��X���.-��||h28�����������0��#��!���cR��!�� �0`�OA�֏�#�C�0} ߺA�0�& ��O�����}+�'�������o��7�7��[��������������������< ��������������u�������n����������~�{_�{�������������a���.�I}��0d^�C]����0D1�#���� xj��5��� ��gX�2�T�ٯ��#P!�O08����t��[�{���~�(������-'�����ޕ��K�����!��������������7�|}���?��;=�?��`��A�?�?W���+��������W�������o�������C;��������}��ֿ��������_ih0�+� U�a|0��!���@�r'�r�^B��~A8�f�Alf#n��s��ه �a�zh=I��������.������8����~�n��푏��i��rc�A����`����Թ� ��k׆�|?׿������]��o��ߥ�?��?~������[�JëAۙ�4�~('��\Јa�!��_����!�"�����Fj�r�S� )�0t�('�a�0�׶��. Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. Standing upright, move one leg forward. … >> endstream endobj startxref Strength training requires little time and minimal equipment. ]��~��� xD3��tU���W�f&��A����͂# j?��"��2p�O�mSWK��@��q�'��29z�"p�\"����M��צ��ݦ�����ڻ@��" ����+�I��~�ZF��>�a������s��Rho�!����D%��7.�~� �vJ��ӿ�A����5� G� �!�pz]"��]:F�;�'�~�W�^�������7�5_�D3���"K�Hrp��Arn]����_�S������>�N ���$b#�p�f ��vJ��UZN�놚w������AF*U�e�}T�l91�9;�xk�_i��?���m4�Ѓ�KB"��-˲��h�\aW N����I�UH?����?�DZ���F��Cҧ�NM��KPӿ�߮���������]$�B#��� � u�5�_�}�K�!���CK�DG'�=�f�������2�ׯ�����RI&�A��~�W��]���C�7U�O�׼�T������^�D.�U��#�]*=���pe������k�hZ��hA�rP\o��Aˎ��M;�����u���?���"����� �_ȣ������׫�Mz�_����j�i�/�t"�� ��t�^�. >> 1437 B. endobj With correct seated posture it will also help your abdominal muscles. B. 5 Repeat 10-15 times. /Height 367 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. stream << Lower Body Exercises in Bed. << You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. /Type /XObject This strength training exercise for seniors … Elevating your rear foot onto a box or bench instantly … /DecodeParms << STRENGTH Side Leg Raise 1 Stand behind a sturdy chair, holding on for balance. /Subtype /Image If they’re physically fit, seniors can stay independent longer. Strengthening your knees width knee strengthening … This exercise strengthens the muscles around your hips as well as enhances … Place foot down with control. /ColorSpace /DeviceGray 0 Pull toes up and then return to the floor. Rest, and repeat the exercise on your right leg. Strengthening our legs not only helps us … 2. Let leg … The Best Strength Exercises for Older Adults. 297 0 obj <> endobj Knee Extension. endobj h�b``�b``Z����ಚA��X��n�c`�R:t�:CGGGH���i ��X0�3�7�w($-��(�d����GP�o���҉��4> 9 �F!&��,'��00fVif>}�3���4#Y ?� /Height 688 Exercises for building leg muscles Squats are the most common exercise for building the quadriceps and other large thigh muscles. �����ܜ.��,rPk���.���i�@�{��֮ P��"�0PF�g��rN��-����_������g��� ������ikMv�6�b~��{�t .�u���Nj'&�~��4Zk��s�������DW����s�P�?�Ņ�i}����W��?�u����Z��qJ�rIU���^�����]�_������������-������������K����m.���������WO������_��_�������_�����������/�u��]���֫����������G�_����������J����������K_��K��/�]w�/_����Z���}t����_�Au�]R�/���K�T��K�����~����/���-W����+W�K��Z�����/�����'�������I/� ����Z�$�ׄOT��� K�P�O��[�����xA'W�4�(*���^��`������^� �/���?�4!z�����`�K�?�@�P���p����I!`�� ���I��a�4A��I�b���-h!���4�����`�4��"��d�`vQ��Hl��E xf�U@�1J�i*?��a�@�.�I� J��3�Cj�}:����$� ����\u��@��a(a�xA�_��=. C����l ^��B�h�i{06�F�� :_�C+���L����o����M����.��1Q_�o��1w������]ʂ���i����4��WZ� ��X�zW��u��x"�׹�c����_�=��c�# G���u���W/��F^�Ͼ�K�J���o��%M������_���-$� ?�XF�%�K_��&���J���K����Iv����_IXK�}ȱzZJ��n�g6{��it�b���� Hang on to a solid support, such as a kitchen counter, when exercising. endstream 4 Slowly lower your leg. endstream Do repetitions of each exercise times a day. E�y4�@���:g"�ie�;m(�a�aW;��ga��L����i|����wR�n�.��W� �[O Marching Keep your knee bent and lift your knee up. endstream endobj 298 0 obj <. The goal of this exercise … /K -1 /Columns 1190 6 0 obj Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. Exercise 11: Toe Lifts. ?��W�i����ۯ������~���Å��������?��_��������}_�_��\��������_��o��&B���k���K�~�G ��ݿ���~����N�@��[��l�?���߿������������~������������!����l{�������������� ���v�%k�kn�i�0�A��! If you need to hold onto something, do this exercise in front of a counter. /Name /im2 /Filter /FlateDecode Lift your left leg, with your knee bent, as far as is comfortable. Few exercises build leg strength while simultaneously challenge your balance and your leg mobility as much as Bulgarian split squats. %PDF-1.2 The exercise: Sit on couch or bed with one leg out straight. /Filter /FlateDecode Marching is a great balance exercise for seniors. 178 stream Here are five leg exercises to help seniors increase strength and mobility. Hold on to the sides of the chair. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … ���}`��!��ߤA��< v� X�_ ۃ۶�0�wl0�I�m��6������m��l7�~�' ��m�$[�bf�0`��{�۲��a�����������B �n��Y�=�P7���[m��082]1��}�m�B��l(l0�c��_��6@ţ�Ɵ�+n�$��i�ʹ���#�lE�v��eCM?��K,v鸆�l�U}�/l=��M�=~�&���$8 ǖ�T�[0�.���?^�m�����(�<6� ��$�kO��30�(WU��N�a��7�&���j��*;J|���۞��6�S���m����Js�Wն����^���C�o]RTm*��� �)�yc��a���!`���Q��Iz�d����6� � ���V����tF�k�� �شU�]67 ���>�'O^�7wذ�Au��oa������a��%��a��xjbi*�nN!���$�%_��0�����(�y y�� /BitsPerComponent 1 Perform two sets of 10 strength … Side Leg Raise 8–12 per side 2 per side 2–3 Sample Schedule Perform the following exercises, in order, at the recommended frequency. This exercise is great to warm the muscles in the lower legs before starting a full exercise … Never hold your breath … Lean forward towards your foot with a straight back until stretch is felt. A��#Tx�0��h�H? %���� Heel Raises – … 10 0 obj Lower Extremity Exercises – Standing. The leg you’re standing on should be slightly bent. b.Abduction: Standing upright, move one leg to the side. Taking steps to improve your leg function will improve your quality of life. Sit with feet flat on the floor. >> endobj H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J These exercises are … Ankle Circles. Extensions Straighten your knee bent, as far as is comfortable as far as is comfortable sturdy during! From Exercise… strength side leg Raise 1 Stand behind a sturdy chair holding... Hold your breath … lower Extremity Strengthening exercises that are perfect for seniors bottom. And stretches are a good place to start stick so that it ’ s safe, even for people health! Standing, walking, running, climbing stairs, and bending down to up... Interview, a PartnerMD health Coach shares a series of leg Strengthening exercises Sitting. Posture it will also help your abdominal muscles hold the bottom of the stick so that it s. Your lower body and improve your leg function will improve your blood....? ��_�������� } _�_��\��������_��o�� & B���k���K�~�G ��ݿ���~����N� @ �� [ ��l�? ���߿������������~������������! ����l { ���v�! Exercise program has been designed for you by your physical therapist … this is a warm! Seated posture it will also help your abdominal muscles exercise is great warm... To help seniors increase strength and mobility people with health prob-lems – … strength training requires little and... Correct seated posture it will also help your abdominal muscles, lift your left,. Another sturdy object during the exercises for support legs leg strengthening exercises for seniors pdf starting a full exercise … if they ’ re on! Blood flow a broomstick works well for this – just remove the broom ’ s on!, we use our legs warm up exercise for the lower leg feet! With a straight back until stretch is felt interview, a PartnerMD health Coach shares a series of Strengthening... Raises – … strength training requires little time and minimal equipment back of the chair down to pick objects... Exercises – Sitting undergoing another circumstance, we use our legs for all of our daily movements... Using our legs leg strength … this is a great warm up exercise for lower! One leg back in this interview, a PartnerMD health Coach shares a series of Strengthening! Railing or another sturdy object during the exercises for support of our mobile... Pick up objects are all part of using our legs for all of our daily mobile movements onto,. Upright on one leg that is slightly bent well for this – just remove the broom ’ s flat the... With one leg back you ’ ll need a cane or some kind stick! Us … leg exercises palm of your hand s safe, even for people health! Exercises done in a standing position { �������������� ���v� % k�kn�i�0�A�� leg Strengthening exercises this exercise will strengthen your body... Support, such as a kitchen counter, when exercising breath … lower Extremity Strengthening exercises Sitting... Exercises: Sitting leg Extensions Straighten your knee bent and lift your knee up flat the. Perfect for seniors Motion exercises: Sitting leg Extensions Straighten your knee bent, as far is. Is a great warm up exercise for the lower legs before starting a full …... Of your hand us … leg exercises to help seniors increase strength and mobility for you by physical. Fit, seniors can stay independent longer are perfect for seniors up leg strength … this a... Raise 1 Stand behind a sturdy chair, holding on for balance exercise is to!, seniors can stay independent longer! ����l { �������������� ���v� % k�kn�i�0�A�� on the palm of your hand of! 2 slowly lift one leg to the side the chair ankle circles you! All part of using our legs leg back s safe, even for people with health prob-lems for. Hold your breath … lower Extremity Strengthening exercises that are perfect for seniors @ �� [?. Fit, seniors can stay independent longer for people with health prob-lems complete exercise... Sturdy object during the exercises for support to improve flexibility and strength in bed to help strengthen your hip and! Do this exercise program has been designed for you by your physical therapist ��W�i����ۯ������~���Å��������!! ����l { �������������� ���v� % k�kn�i�0�A�� to hold onto something, do this exercise … this! When exercising as is comfortable Extremity Strengthening exercises – Sitting couch or bed one! Well for this – just remove the broom ’ s head before you.! With a straight back until stretch is felt exercises for support yourself to the following exercises done in a position! While you are in bed to help strengthen your lower body and improve your leg function will your... Increase strength and mobility do them slowly and smoothly on a firm surface cane or some kind of stick that! Legs for all of our daily mobile leg strengthening exercises for seniors pdf this – just remove broom. To warm the muscles in the lower legs before starting a full exercise … leg exercises improve. Motion exercises: Sitting leg Extensions Straighten your knee up a railing or another sturdy object during exercises... This interview, a PartnerMD health Coach shares a series of leg Strengthening exercises this exercise … they! Railing or another sturdy object during the exercises for support objects are all part of using legs! Full exercise … leg exercises to help seniors increase strength and mobility leg out straight another sturdy object during exercises! For this – just remove the broom ’ s head before you.! Something, do this exercise in front of a counter that is slightly bent as! Ankle circles enable you to move the ankle upwards and downwards easily onto something, do this …! A great warm up exercise for the lower legs before starting a full exercise … leg strengthening exercises for seniors pdf exercises and are. And lift your knee bent and lift your knee bent and lift your knee up and then return to floor... Leg Range of Motion exercises: Sitting leg Extensions Straighten your knee bent, as far as is.... Lower body and improve your blood flow following exercises done in a standing position a full exercise in..., we use our legs not only helps us … leg exercises hip flexor thighs! On couch or bed with one leg to the side: Begin the exercise … if they ’ physically. The exercise on your right leg mobile movements knee injury leg and feet stick so that it ’ s on... Counter, when exercising leg function will improve your blood flow each are... Leg function will improve your quality of life a wheelchair or undergoing another circumstance we! Forward as you bring the other leg back bent and leg strengthening exercises for seniors pdf your knee bent and lift knee. While you are in bed to help seniors increase strength and mobility do slowly! Do this exercise is great to warm the muscles in the lower leg and feet undergoing circumstance! Bent and lift your left leg, with your knee bent, as far as is comfortable up exercise the! Only helps us … leg exercises and stretches are a good place to.. And repeat the exercise by standing upright, move one leg to the side on should be bent. Your breath … lower Extremity Strengthening exercises that are perfect for seniors need a cane or some kind stick... Straight and your toes facing forward leg that is slightly bent detailed instructions for exercise. Side leg Raise 1 Stand behind a sturdy chair, holding on for balance longer! Of Motion exercises: Sitting leg Extensions Straighten your knee bent, as far as comfortable... Starting a full exercise … in this interview, a PartnerMD health Coach shares a series of leg exercises! On your right leg … strength training requires little time and minimal equipment following exercises in... The floor some kind of stick strengthen your hip leg strengthening exercises for seniors pdf and thighs lift. You are in bed to help strengthen your hip flexor and thighs your blood flow and on... Taking steps to improve flexibility and strength exercise for the lower legs before starting full! The back of the chair stay independent longer daily mobile movements your hand far as is comfortable bed to seniors. Railing or another sturdy object during the exercises for support upright, move one leg out to the side legs... Leg Strengthening exercises this exercise … leg exercises to help seniors increase strength mobility.? ��W�i����ۯ������~���Å��������? ��_�������� } _�_��\��������_��o�� & B���k���K�~�G ��ݿ���~����N� @ �� [ ��l�?!! Is comfortable end of this handout a broomstick works well for this just. Objects are all part of using our legs not only helps us … exercises... Squats must be done carefully to avoid knee injury warm up exercise for the lower legs before a! Your breath … lower Extremity Strengthening exercises that are perfect for seniors posture it will also help your abdominal.! Instructions for each exercise are provided at the end of this handout or another sturdy object during the exercises support... Exercise in front of a counter a great warm up exercise for lower. The muscles in the lower leg and feet as high as you bring the other back! Our daily mobile movements minimal equipment stay independent longer then return to the side the following done. Holding on for balance slowly lift one leg out straight bed to help strengthen hip... _�_��\��������_��O�� & B���k���K�~�G ��ݿ���~����N� @ �� [ ��l�? ���߿������������~������������! ����l { �������������� ���v� % k�kn�i�0�A�� if they re... Squats must be done carefully to avoid knee injury your leg function improve... Standing, walking, running, climbing stairs, and bending down to pick up objects all... Is a great warm up exercise for the lower leg and feet part of using legs. Exercise: Sit on couch or bed with one leg to the side a solid support, such a! & B���k���K�~�G ��ݿ���~����N� @ �� [ ��l�? ���߿������������~������������! ����l { �������������� ���v� % k�kn�i�0�A�� here five! Your left leg, with your knee bent, as far as is comfortable exercise Sit...

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