Aging strong
Studies show that muscle loss typically starts after we hit 30 and by our 70s, our muscle strength can decrease up to 15%! Yikes! Plus, we lose muscle mass in our lower body faster than our upper body which can really affect our quality of life as we age.
Weak legs can slow us down, lead to stumbles and falls, and make daily activities like grocery shopping, climbing stairs, and standing up from a chair much more difficult.
So, if you want to keep active and prevent injuries while doing fun activities like cycling, hiking, and playing tennis, you need to incorporate exercises that will maintain or improve your lower body strength.
No need to lift heavy weights, my friends! Body-weight and resistance-band exercises can do wonders for your legs. Here are two simple exercises to add to your weekly routine. Just focus on completing each exercise with good form before adding weights. And if you have any pre-existing conditions, please consult your doctor first.
Exercise 1: Chair Stand
Why: We stand up from a chair many times a day, right? But poor leg strength can make it hard to do so without using a chair arm or railing for support. This modified squat works the muscles used to stand up, including your quads, glutes, and lower back.
How: Sit in a chair holding a dumbbell in each hand, arms straight by your sides. Keep your back straight, gaze forward, and maintain equal pressure in each foot as you slowly stand up. Control your movements as you return to the starting position. Aim for 10 to 15 reps.
Options: Lose the weights to make it easier. To make it harder, hover just above the chair for a few seconds before or instead of sitting.
Exercise 2: Toe Lift
Why: Strong ankles and shins are key to maintaining balance. Lifting your toes may seem simple, but it can strengthen the muscles in your lower leg, particularly the tibialis anterior, which runs along the front of your shin, and improve ankle mobility.
How: Loop the middle of a resistance band around one foot. Stabilize the band under the opposite foot and grasp both ends of the band in one hand. Slowly raise your toes upward while keeping your heel on the floor. Keep your other foot flat on the ground. Pause at the top, then slowly lower your toes back to the ground. Do 10 to 15 reps on each side.
Option: If you don't have a resistance band, you can substitute the loop of a bathrobe or pantyhose, or do this exercise without any resistance.
Take care of those legs!
