The best leg exercise for seniors after an injury is the chair stand. Other beneficial exercises include seated leg extensions, heel raises, seated marching, straight leg raises, and mini squats.
The CDC says that over 25% of seniors fall per year, and once you fall, it doubles your chances of falling again. You may get away with just a scratch or bruise sometimes, but other times, you may suffer a leg injury.
The good news is that leg exercise for seniors in Bunkie, LA can help with faster recovery. Also, it can strengthen your body so that you lower your chances of future injuries. When you know the right exercises to do, you'll have a safer, more comfortable recovery period.
Regarding senior recovery tips, the best leg exercise is the chair stand (sit-to-stand). This is because it strengthens the:
You can do this exercise by sitting in a chair with your feet hip-width apart. Lean forward slightly and stand up without using your hands if possible. Then lower yourself slowly back down into the chair.
Repeat this exercise for 8-12 repetitions. You can modify it with arm support or increase the difficulty with resistance bands or slower reps.
Regaining mobility after injury is of the utmost importance. While there may be assisted living rehab services you can utilize, there are also exercises you can do on your own for safe movement in aging.
Seated leg extensions are great for strengthening the quadriceps without using weight-bearing movement. Not only can they help rebuild strength, but they can also improve knee stability. Another great benefit is that you'll get better circulation.
As the name implies, you'll sit in a chair to do this exercise. Start with your feet flat on the ground, then slowly lift one leg until it's fully extended. Hold the position for a few seconds, then slowly lower it.
Start with 8-10 repetitions per leg, and gradually increase them as your comfort improves. You can even add light ankle weights or resistance bands later on.
Heel raises can be done either standing or supported. Either way, this exercise can help strengthen calf muscles, which are vital for walking, balance, and most importantly, preventing falls.
To begin, stand next to a counter or chair for support, and have your feet hip-width apartment. Slowly lift your heels off the floor and rise onto your toes. After holding this position for a few seconds, lower your heels back down slowly.
Start with 10-12 repetitions and gradually increase them over time.
Seated marching is often used for joint support in care, and it's an excellent way to get social interactions too. Together, you can activate the:
This can all be done without putting pressure on the injured joints, and you can also improve coordination and increase blood flow to the legs.
You'll sit in a chair and lift your knee toward your chest, then lower it. Repeat the same motion on the other side, doing a marching motion.
Start with 20-30 seconds of marching and slowly work up to longer intervals. You can also add small ankle weights later on.
The quadriceps and hip flexors are two essential muscle groups for walking and standing. Straight leg raises address these muscles so that you can maintain the range of motion and prevent stiffness.
To do this exercise, lie on your back with one leg bent; the other one should be straight. Slowly lift the straight leg a few inches off the floor. After holding it for a few seconds, lower it slowly.
Start with 8-10 repetitions per leg, and gradually increase over time.
You can rebuild strength in the thighs, glutes, and hips after injury with mini squats. They can activate key leg muscles while still protecting healing tissue.
To start off the exercise, stand behind a chair or countertop with your feet shoulder-width apart. Slowly bend your knees and lower your hips a few inches, then rise back up. This motion should be comfortable, not painful.
Older people lose strength in their legs due to a process called sarcopenia. This is when muscle mass decreases, and it can happen as early as age 30. However, it really accelerates after age 60.
Other things that can contribute to weakening leg muscles are:
When leg strength declines, everyday tasks become more difficult. Then, some seniors get trapped in a cycle of reduced movement and further weakness.
Older people can rebuild leg strength by using a combination of:
So it's important to keep up with low-impact strength training. Also, get adequate protein, hydration, and vitamin D.
Always start slowly and focus on form. You can then increase resistance over time to regain strength safely.
If you can't walk, you can still effectively strengthen your legs. This is possible through seated or bed-based exercises, such as:
Isometric exercises are also excellent if you're confined to bed.
After a leg injury, you'll need to rest to facilitate the healing process. But at some point, you should do leg exercise for seniors.
With the activities we've suggested in this article, you can strengthen your leg as you heal, which can then restore your mobility quicker. Before you know it, you'll be on your feet and zooming around again!
To get more information about senior living in Bunkie, LA, get in touch with us today. Summerhouse Bailey Place allows small pets in our community, which has plenty of amenities, such as a game and activity room.