leg strengthening exercises for seniors pdf

With correct seated posture it will also help your abdominal muscles. In this interview, a PartnerMD Health Coach shares a series of leg strengthening exercises that are perfect for seniors. The exercise: Sit on couch or bed with one leg out straight. This balance exercise for seniors can be performed while seated. /Name /im2 >> /K -1 /Columns 1190 Slowly lower your leg then repeat. c.Extension: Standing upright, move one leg back. E�y4�@��:g"�ie�;m(�a�aW;��ga��L��i|��wR�n�.��W� �[O endobj Few exercises build leg strength while simultaneously challenge your balance and your leg mobility as much as Bulgarian split squats. /Height 688 Knee Extension. Hip Marching. /ColorSpace /DeviceGray Advance yourself to the following exercises done in a standing position. This strength training exercise for seniors … /Length 9 0 R /Decode [ 1 0 ] %PDF-1.2 Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Ankle Circles. Marching Keep your knee bent and lift your knee up. endstream 10 0 obj h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� << Lower Extremity Strengthening Exercises – Sitting. �u�z�%��@�rw�C��W��]{��گ�DI�q�nM��T��K ��Ov��hG��%ǯ��r��4��~k��T��D�T�~s�4�>�a�.��mtֵ�&��/��x0��_m��`��Y��rn�j:��M0�� Repeat with the opposite leg. 2. 5. stream stream �fo� B. Never hold your breath … Complete the exercise … b.Abduction: Standing upright, move one leg to the side. Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. ?��W�i��ۯ��~��Å����?��_��}_�_��\��_��o��&B��k��K�~�G ��ݿ��~��N�@��[��l�?��߿��~��!��l{�� v�%k�kn�i�0�A��! >> �9��$��`��a� b� ��߿a`bd`�6�� A. Ankle Pumps. 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H��A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H��Q��]��RT$&�o.�[��6qL�c*��Ԍ�6M�e.p��)��qd�Gꝭ^�jS��&�w�a��C�b]ɬ�6��N��W}J endstream endobj startxref 337 0 obj <>stream Perform two sets of 10 strength … The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise … /DecodeParms << For each exercise: Start with 1 … 297 0 obj <> endobj @r\��@�nxH��@� �o�ѤI�ᤩ��@��K��؂A��h)�?�*��R �Z��L2kT��@�ۥѨ��}y0��J ��A�Wߐ3��JW�i��t��kU�HB��N��\�E��I+� f��Sq�g�*��$�� . Ankle circles enable you to move the ankle upwards and downwards easily. h�b``�b``Z��ಚA��X��n�c`�R:t�:CGGGH��i ��X0�3�7�w($-��(�d��GP�o��҉��4> 9 �F!&��,'��00fVif>}�3��4#Y ?� This exercise is great to warm the muscles in the lower legs before starting a full exercise … If they’re physically fit, seniors can stay independent longer. zT�� ?K��]��@�E߯�G.խU��i�-W�K��^�� Lower Extremity Exercises – Standing. ��_ /�j Leg exercises to improve flexibility and strength. Strengthening our legs not only helps us … ��ܜ.��,rPk��.��i�@�{��֮ P��"�0PF�g��rN��-��_��g�� ikMv�6�b~��{�t .�u��Nj'&�~��4Zk��s��DW��s�P�?�Ņ�i}��W��?�u��Z��qJ�rIU��^��]�_��-��K��m.��WO��_��_��_��/�u��]��֫��G�_��J��K_��K��/�]w�/_��Z��}t��_�Au�]R�/��K�T��K��~��/��-W��+W�K��Z��/��'��I/� ��Z�$�ׄ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�}:��$� ��\u��@��a(a�xA�_��=. /Type /XObject Leg Strengthening Exercises for Elderly 1. &�v o��:n��i a y�e�C ��,>��@�xA�� CA3�zHa� �!��H^ ��h< �W»H_� ��1�"�ސ" 4=$�xH3�6!�">�/@�ev�x;+�m��H��/[o�.�$��w��)��0��R@�(�5 �bA��6p��`0ݰ�GQC@��rxD��|3 o h�!�4�-�E�a�C;��P0�'��oo"@0�%� ��4�I6l86��@�zA!�m躻m��;�!�a��`��'��0�6��Co�D�s�1�o�!��[i�5 �xA�6 �f(�0�I��0��A��D4�n� ��#oA"03ݲ 107 A broomstick works well for this – just remove the broom’s head before you start. ]��~�� xD3��tU��W�f&��A��͂# j?��"��2p�O�mSWK��@��q�'��29z�"p�\"��M��צ��ݦ��ڻ@��" ��+�I��~�ZF��>�a��s��Rho�!��D%��7.�~� �vJ��ӿ�A��5� G� �!�pz]"��]:F�;�'�~�W�^��7�5_�D3��"K�Hrp��Arn]��_�S��>�N ��$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�߮��]$�B#�� u�5�_�}�K�!��CK�DG'�=�f��2�ׯ��RI&�A��~�W��]��C�7U�O�׼�T��^�D.�U��#�]*=��pe��k�hZ��hA�rP\o��Aˎ��M;��u��?��"�� _ȣ��׫�Mz�_��j�i�/�t"�� t�^�. Place foot down with control. These exercises are … H�-�A�@_��$�d�w~RAšB�� endobj 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. Keep your back straight and your toes facing forward. endstream Lower it, then lift the left leg. Hang on to a solid support, such as a kitchen counter, when exercising. /ColorSpace /DeviceGray But squats must be done carefully to avoid knee injury . >> These five basic leg exercises and stretches are a good place to start. This helps prevent blood clots. 2. /Filter /FlateDecode 4 Slowly lower your leg. Keeping up leg strength … A��#Tx�0��h�H? Do them slowly and smoothly on a firm surface. Do five lifts with each leg… %PDF-1.5 %�� You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. Bend your trunk forward as you bring the other leg back. /DecodeParms << Exercise 11: Toe Lifts. Strength training requires little time and minimal equipment. /Width 1190 %%EOF 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 Strengthening your knees width knee strengthening … endobj Sit with feet flat on the floor. B. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … Heel Raises – … You can do the exercise as a warm up for the lower part of your leg … … Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. Lower Body Exercises in Bed. 2 Slowly lift one leg out to the side. /Length 13 0 R A. << Pull toes up and then return to the floor. Lean forward towards your foot with a straight back until stretch is felt. >> stream Leg Exercises. stream endstream endobj 298 0 obj <. Lift and lower your legs 20 times. Slowly lower your leg … Let leg … /Length 11 0 R /Length 7 0 R 12 0 obj Rest, and repeat the exercise on your right leg. /Decode [ 1 0 ] %�� 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. This exercise will strengthen your hip flexor and thighs. ��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�׶��. 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��? 3 Hold the position for 1 second. Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. 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 … /Subtype /Image 178 And it’s safe, even for people with health prob-lems. /Filter /FlateDecode STRENGTH Side Leg Raise 1 Stand behind a sturdy chair, holding on for balance. endobj ��޴�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#�� @ Exercises for building leg muscles Squats are the most common exercise for building the quadriceps and other large thigh muscles. /Height 367 3. << Hold on to the sides of the chair. 7 0 obj 9 0 obj /Subtype /Image �@�( lP&��oԌ|Õs�A�#\|�,�@�0`��a��.d��,�eh4�� #HK�N3B42�� }�t�> ��KO��}5_�z_��8�~;� Standing upright, move one leg forward. ��v��c��ݶT6A5��*[�{�D�}��[��۠D�o�n�j��m��Aێ�8M�}�bǶ�A7� a�� Cc��%yѶ�� m�� ۴�M��%z$o�Nýi��V�U%}]��m�7�_`��ޚ!sp�l7�M�I��7׺A��%a��3��Nҧ�gU�AXa��w�� u�{�a�}m��. endobj 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. 1437 >> Elevating your rear foot onto a box or bench instantly … C��l ^��B�h�i{06�F�� :_�C+��L��o��M��.��1Q_�o��1w��]ʂ��i��4��WZ� ��X�zW��u��x"�׹�c��_�=��c�# G��u��W/��F^�Ͼ�K�J��o��%M��_��-$� ?�XF�%�K_��&��J��K��Iv��_IXK�}ȱzZJ��n�g6{��it�b�� /Filter /CCITTFaxDecode Detailed instructions for each exercise are provided at the end of this handout. Leg Exercises. Ankle Circles. Do repetitions of each exercise times a day. The goal of this exercise … Sit upright and away from the back of the chair. Hip leg lifts. Marching is a great balance exercise for seniors. Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Taking steps to improve your leg function will improve your quality of life. endobj << Some of this content is adapted from Exercise… /Width 251 /Name /im1 If you need to hold onto something, do this exercise in front of a counter. The leg you’re standing on should be slightly bent. Standing straight, lift your right knee as high as you can. 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, … Do only the exercises marked. Hold onto a railing or another sturdy object during the exercises for support. 1. 2. /BitsPerComponent 1 By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at … Repeat the exercise between eight and 12 times. Hold for 5 to 10 seconds. This is a great warm up exercise for the lower leg and feet. /Filter /CCITTFaxDecode 5 Repeat 10-15 times. /K -1 /Columns 251 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 strengthens the muscles around your hips as well as enhances … 6 0 obj Ideally, set aside a time to do all (or some) of the exercises at once. 8 0 obj "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. /BitsPerComponent 1 endstream Here are five leg exercises to help seniors increase strength and mobility. Lift your left leg, with your knee bent, as far as is comfortable. 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 … A B This will strengthen hips and thighs and improve flexibility. Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. 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