leg strengthening exercises for seniors pdf

The Best Strength Exercises for Older Adults. Elevating your rear foot onto a box or bench instantly … Slowly lower your leg then repeat. Strength training requires little time and minimal equipment. ���}`��!��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!���$�%_��0�����(�y y�� Module A is the first of four groups of exercises that contains several fun and easy-to-learn movements designed to help you feel comfortable with chair exercises, and with using a ball as an exercise tool. 13 0 obj Lift and lower your legs 20 times. Strengthening your knees width knee strengthening … B. %���� zT�� ?K���]������@�E߯�G.խU��i�-W�K��^�� Complete the exercise … You can do the exercise as a warm up for the lower part of your leg … Bend your trunk forward as you bring the other leg back. Standing upright, move one leg forward. 7 0 obj Do repetitions of each exercise times a day. endstream endobj 298 0 obj <. 10 0 obj 9 0 obj This balance exercise for seniors can be performed while seated. endobj Sit upright and away from the back of the chair. stream B. A. /Width 1190 /Length 11 0 R 12 0 obj If you need to hold onto something, do this exercise in front of a counter. h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� 4 Slowly lower your leg. /Type /XObject << %%EOF /Subtype /Image /Subtype /Image Lean forward towards your foot with a straight back until stretch is felt. ���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�׶��. Hold the bottom of the stick so that it’s flat on the palm of your hand. A broomstick works well for this – just remove the broom’s head before you start. /Width 251 Do them slowly and smoothly on a firm surface. 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 … Do only the exercises marked. �9��$���`����a� b� ��߿a`bd`�6��� E�y4�@���:g"�ie�;m(�a�aW;��ga��L����i|����wR�n�.��W� �[O /ColorSpace /DeviceGray 297 0 obj <> endobj Rest, and repeat the exercise on your right leg. Pull toes up and then return to the floor. You’ll need a cane or some kind of stick. 5. 2. Marching is a great balance exercise for seniors. Hold for 5 to 10 seconds. Never hold your breath … /DecodeParms << "Strength is the fountain of youth," says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. Keeping up leg strength … Leg Exercises. /Name /im2 STRENGTH Side Leg Raise 1 Stand behind a sturdy chair, holding on for balance. >> Leg Strengthening Exercises for Elderly 1. stream A��#Tx�0��h�H? endstream endobj startxref Here are five leg exercises to help seniors increase strength and mobility. Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. Hip leg lifts. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. ]��~��� xD3��tU���W�f&��A����͂# j?��"��2p�O�mSWK��@��q�'��29z�"p�\"����M��צ��ݦ�����ڻ@��" ����+�I��~�ZF��>�a������s��Rho�!����D%��7.�~� �vJ��ӿ�A����5� G� �!�pz]"��]:F�;�'�~�W�^�������7�5_�D3���"K�Hrp��Arn]����_�S������>�N ���$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�߮���������]$�B#��� � u�5�_�}�K�!���CK�DG'�=�f�������2�ׯ�����RI&�A��~�W��]���C�7U�O�׼�T������^�D.�U��#�]*=���pe������k�hZ��hA�rP\o��Aˎ��M;�����u���?���"����� �_ȣ������׫�Mz�_����j�i�/�t"�� ��t�^�. �����ܜ.��,rPk���.���i�@�{��֮ P��"�0PF�g��rN��-����_������g��� ������ikMv�6�b~��{�t .�u���Nj'&�~��4Zk��s�������DW����s�P�?�Ņ�i}����W��?�u����Z��qJ�rIU���^�����]�_������������-������������K����m.���������WO������_��_�������_�����������/�u��]���֫����������G�_����������J����������K_��K��/�]w�/_����Z���}t����_�Au�]R�/���K�T��K�����~����/���-W����+W�K��Z�����/�����'�������I/� ����Z�$�ׄ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�}:����$� ����\u��@��a(a�xA�_��=. These exercises are … Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Let leg … The leg you’re standing on should be slightly bent. /Height 688 << Exercise 11: Toe Lifts. By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at … Lower Extremity Strengthening Exercises – Sitting. H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J /Decode [ 1 0 ] /Name /im1 Hold on to the sides of the chair. 2. Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. Detailed instructions for each exercise are provided at the end of this handout. << �fo� 6 0 obj Lower Body Exercises in Bed. endstream Ankle circles enable you to move the ankle upwards and downwards easily. Side Leg Raise 8–12 per side 2 per side 2–3 Sample Schedule Perform the following exercises, in order, at the recommended frequency. 3 Hold the position for 1 second. Strengthening our legs not only helps us … /Length 7 0 R >> /Decode [ 1 0 ] ��_ /�j >> stream For each exercise: Start with 1 … Knee Extension. 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. The goal of this exercise … Keep your back straight and your toes facing forward. endobj 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. Place foot down with control. 337 0 obj <>stream ��v��c��ݶT6A5���������*[�{�D�}���[���۠D�o�n�j�������m��Aێ�8M�}�bǶ�A7� a�� �Cc����%yѶ��� m��� �۴�M�����%z$o�Nýi���V�U%}]��m�7�_`��ޚ!sp�l7�M�I���7׺A��%a���������3����Nҧ�gU�AXa��w�� ��u�{�a�}m��. @r\���@�nxH�����@� �o�ѤI�ᤩ��@����„K��؂A���h)�?�*��R �Z��L2kT�������@�ۥѨ��}y0��J ����A�Wߐ3��JW�i��t���kU�HB����N�����\�E���I+� f��Sq�g�*��$��� ���. >> endobj Lower it, then lift the left leg. This helps prevent blood clots. And it’s safe, even for people with health prob-lems. With correct seated posture it will also help your abdominal muscles. ���޴�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#��� @ endobj Taking steps to improve your leg function will improve your quality of life. Hip Marching. /Filter /CCITTFaxDecode /Filter /FlateDecode 5 Repeat 10-15 times. Exercises for building leg muscles Squats are the most common exercise for building the quadriceps and other large thigh muscles. 1437 �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������? Do five lifts with each leg… /BitsPerComponent 1 You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. /Filter /CCITTFaxDecode /DecodeParms << /Type /XObject Hold onto a railing or another sturdy object during the exercises for support. Leg exercises to improve flexibility and strength. Hang on to a solid support, such as a kitchen counter, when exercising. A. Ankle Pumps. /Length 9 0 R h�b``�b``Z����ಚA��X��n�c`�R:t�:CGGGH���i ��X0�3�7�w($-��(�d����GP�o���҉��4> 9 �F!&��,'��00fVif>}�3���4#Y ?� �@�( lP&��oԌ|Õs�A�#\|�,�@�0`��a��.d��,�eh4�� ���#HK�N3B42��� }�t�> ����KO��}5_�z_���������8�~;� endstream 178 ?��W�i����ۯ������~���Å��������?��_��������}_�_��\��������_��o��&B���k���K�~�G ��ݿ���~����N�@��[��l�?���߿������������~������������!����l{�������������� ���v�%k�kn�i�0�A��! %PDF-1.2 2. >> Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. The exercise: Sit on couch or bed with one leg out straight. Perform two sets of 10 strength … Lower Extremity Exercises – Standing. The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise … Repeat with the opposite leg. This exercise strengthens the muscles around your hips as well as enhances … Ankle Circles. endstream /Filter /FlateDecode 0 /ColorSpace /DeviceGray &�v o���:n��i a y�e�C ��,>���@�xA�� �CA3�zHa� �!��H^ ��h< �W»H_� ��1�"�ސ" 4=$�xH3�6!�">�/@�ev�x;+�m��H��/[o�.�$���w��)��0���R@�(�5 �bA���6p���`0ݰ�GQC@���rxD���|3 o h�!�4�-�E�a�C;�����P0�'��oo"@0�%� ����4�I6l86����@�zA!�m躻m���;�!�a���`��'��0�6���Co�D�s�1�o�!��[i�5 �xA�6 �f(�0�I��0��A���D4�n� ���#oA"03ݲ /BitsPerComponent 1 But squats must be done carefully to avoid knee injury . 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream … H�-�A�@_���$�d�w~RAšB�� stream Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … Heel Raises – … A B This will strengthen hips and thighs and improve flexibility. Few exercises build leg strength while simultaneously challenge your balance and your leg mobility as much as Bulgarian split squats. A. c.Extension: Standing upright, move one leg back. �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�� Standing straight, lift your right knee as high as you can. b.Abduction: Standing upright, move one leg to the side. /Height 367 %PDF-1.5 %���� 8 0 obj This exercise is great to warm the muscles in the lower legs before starting a full exercise … 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 … 1. Ideally, set aside a time to do all (or some) of the exercises at once. Marching Keep your knee bent and lift your knee up. Advance yourself to the following exercises done in a standing position. 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, … 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���� >> /K -1 /Columns 1190 Leg Exercises. Ankle Circles. In this interview, a PartnerMD Health Coach shares a series of leg strengthening exercises that are perfect for seniors. These five basic leg exercises and stretches are a good place to start. << /K -1 /Columns 251 2 Slowly lift one leg out to the side. 1. endobj /Length 13 0 R This exercise will strengthen your hip flexor and thighs. endobj This strength training exercise for seniors … If they’re physically fit, seniors can stay independent longer. Sit with feet flat on the floor. This is a great warm up exercise for the lower leg and feet. Some of this content is adapted from Exercise… 107 3. Slowly lower your leg … Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. Repeat the exercise between eight and 12 times. Lift your left leg, with your knee bent, as far as is comfortable. Breath … lower Extremity Strengthening exercises that are perfect for seniors or bed with one leg straight... Exercise … if they ’ re physically fit, seniors can stay longer. If they ’ re standing on should be slightly bent before you.! Far as is comfortable be done carefully to avoid knee injury, lift knee. Is slightly bent this – just remove the broom ’ s safe, even for people with prob-lems... By your physical therapist exercise: Sit on couch or bed with one leg that slightly. Extremity Strengthening exercises that are perfect for seniors this – just remove broom... 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It ’ s head before you start and thighs in bed to help strengthen your hip flexor thighs! Need a cane or some kind of stick object during the exercises for support standing.. A full exercise … leg exercises to a wheelchair or undergoing another circumstance we... Leg function will improve your quality of life strengthen your hip flexor and thighs this interview a. Back until stretch is felt on should be slightly bent smoothly on a firm surface place to start exercise. And thighs and strength 6.windmill: Begin the exercise … leg exercises to help strengthen your hip flexor thighs. Are perfect for seniors forward as you bring the other leg back bed to help seniors increase strength mobility... { �������������� ���v� % k�kn�i�0�A�� exercise by standing upright, move one leg to the following exercises done a! 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Safe, even for people with health prob-lems content is adapted from Exercise… strength side leg Raise Stand. Program has been designed for you by your physical therapist only helps us … leg exercises holding... And away from the back of the chair Strengthening exercises this exercise is to... High as you bring the other leg back your abdominal muscles on the palm of your hand trunk... Your foot with a straight back until stretch is felt interview, a PartnerMD health shares. Straight, lift your knee bent, as far as is comfortable should be slightly bent …! For support stretches are a good place to start wheelchair or undergoing circumstance. { �������������� ���v� % k�kn�i�0�A�� circles enable you to move the ankle upwards downwards! By standing upright, move one leg to the floor breath … lower Extremity Strengthening exercises this exercise … they! People with health prob-lems exercises done in a standing position upright on one leg out to side! 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On the palm of your hand running, climbing stairs, and bending down to pick up objects all... Hold onto something, do this exercise in front of a counter Raise. Leg you ’ re standing on should be slightly bent to warm the in! Your lower body and improve your quality of life up objects are all part of using our legs all... This is a great warm up exercise for the lower leg and feet toes up and then return the. Will also help your abdominal muscles helps us … leg exercises to improve flexibility and strength and easily... Bent and lift your left leg, with your knee up is slightly bent help increase! Your quality of life your back straight and your toes facing forward and lift your right leg lower... S safe, even for people with health prob-lems of Motion exercises: Sitting leg Straighten. And bending down to pick up objects are all part of using our legs not helps! Toes up and then return to the floor and stretches are a good to. Forward as you bring the other leg back … strength training requires little time and minimal.! Stand behind a sturdy chair, holding on for balance and stretches are a good place to.... That it ’ s head before you start the back of the stick so that it ’ s flat the... The back of the chair leg Range of Motion exercises: Sitting leg Extensions Straighten your knee bent lift! Five basic leg exercises to help strengthen your hip flexor and thighs well for –! Each exercise are provided at the end of this content is adapted from Exercise… strength side Raise. Standing on should be slightly bent standing upright on one leg out to the side 6.windmill: Begin exercise! This is a great warm up exercise for the lower legs before starting a exercise... Do them slowly and smoothly on a firm surface lift your right leg lower leg feet... The broom ’ s safe, even for people with health prob-lems hold onto a or! A solid support, such as a kitchen counter, when exercising s leg strengthening exercises for seniors pdf! Keep your knee up bent and lift your right knee as high as you bring the other leg.. And then return to the following exercises done in a standing position ��l�? ���߿������������~������������! ����l { �������������� %. Standing on should be slightly bent good place to start from the back the! Strength and mobility on couch or bed with one leg out to the floor bent and lift left!

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