More Life Health blog. Discussing:
Seniors Exercise. Seniors Health. Seniors Fitness. Fall prevention for Seniors and more!
Simple Leg Exercises For Stronger Legs
In this video, we go through a simple leg workout that you can do daily to strengthen your legs.
Daily Leg Exercises for Seniors
Follow along with me (Mike - Physiotherapist) for these leg exercises that you can do daily to strengthen your legs.
Strong legs are essential to good movement and preventing falls. By spending a short amount of time each day, you can get those legs strong and keep them strong, and you WILL feel the difference.
Here is a simple and short 7-minute new exercise video, to get you moving and your legs strong.
In this video we cover:
Give this simple leg exercise a go and let me know how you went.
- Mike
Standing Hip Exercises For Seniors | Beginner Hip Exercises
Join Mike, Physiotherapist, for 8-minutes of standing hip exercises for seniors.
Increase mobility & strength - beginner Hip exercises for seniors
Hey everyone, join me (Mike - Physiotherapist) for these standing hip exercises for seniors.
In this exercise video, we work the hips.
The hips are an important area of the body to keep strong and moving well!
Today's hips exercises are all standing ones. You may have found in the past, or today, that with certain single-leg standing exercises, for example, hip abductions, or hip extensions (like we do in today's video) or the balance exercises, the opposite side seems to get a workout.
Maybe even more so than the leg that is moving!
This is completely normal! When we do single leg work, the leg that is stationary is now working overtime to keep you stable. You're working your hip stabilisers.
Once you get stronger, after staying consistent with the exercises, you'll notice this muscle fatigue you feel goes away.
- Mike
The Squat: Perfecting The Best Exercise For Your Legs
How to squat correctly - Perfect your squat and get the most out of it.
How to Squat For Seniors
The squat is one of the most effective exercises to keep your legs strong. It works all the muscles in the legs and activates the core.
It's also a movement that you undertake throughout your day; when you lift things, and when you are standing in certain postures. Remember, we never bend at the back to pick something up, or to move something heavy. We use our stronger muscles - our legs and our glutes (buttocks).
You want to get your squat technique correct to work the muscles effectively, and to not put excess strain on areas you shouldn't be.
So, without further ado, here is how to squat correctly. (why not get up and practice it now - it's an important exercise that will benefit you greatly).
Squat: How to
Standing up tall with your feet shoulder-width apart. Toes can be facing forward, or slightly outwards.
Holding onto your chair with both hands, or keep your arms straight out in front for balance.
Engage your core, hinge (bend) at the hips and sit back as you would if you were to sit on a chair.
As you sit back, keep your chest up and your core tight, and go no lower than 90 degrees.
As you stand back up, put equal weight through both legs, ensuring your heels remain on the floor throughout.
Make sure your knees stay in the line of your toes; they don’t go forward past your toes, and they aren’t moving inward throughout the exercise.
Now, I also want to go through some common mistakes with the squat!
Let's take a look at these two ladies performing a partial squat.
In these photos, it may look at first glance like the squat is being performed correctly, however, both ladies are leading with their knees.
With the lady on the right (white shirt), her knees are also moving inwards as she squats down (they are not in line with her toes).
Performing the squat like this places excess strain on the knees.
Remember to sit back and keep your knees in line with your toes.
Get the exercise technique correct - practice, practice, practice. It's important!
Benefits of Squats for Seniors
Improves Functional Independence: Regular squatting enhances leg strength and balance, crucial for daily activities such as walking, climbing stairs, and getting up from a chair.
Increases Bone Density and Joint Health: Weight-bearing exercises like squats can help maintain or increase bone density, reducing the risk of osteoporosis.
Enhances Overall Fitness: Squats engage multiple muscle groups, improving strength, flexibility, and endurance.
Common Concerns Addressed
Knee Pain and Joint Issues: We discuss modifications to the squat technique to reduce strain on knees and joints.
Balance Difficulties: Tips on maintaining balance during squatting, including using support like a chair or wall.
Fear of Injury: Emphasis on proper form and gradual progression to build confidence and prevent injuries.
Senior-Friendly Squat Techniques
Chair Squats: Using a chair for support, this technique is excellent for beginners or those with balance concerns.
Wall Squats: Leaning against a wall reduces pressure on the knees and helps maintain proper posture.
Partial Squats: Reducing the squat depth can benefit those with severe knee or hip issues.
Adapted Squat Routines
With Resistance Bands: Adding resistance bands can increase strength without heavy weights.
Squat to Overhead Raise: Combining squats with an overhead arm raise to engage the upper body and improve coordination.
Squat Holds: Holding the squat position for a few seconds increases muscle endurance and stability.
Tips for Successful Squatting
Warm-Up Properly: Engage in light cardio or stretching exercises to warm up the muscles before squatting.
Focus on Form, Not Depth: Maintaining correct posture’s more important than squatting deeply.
Listen to Your Body: Pay attention to any discomfort or pain and adjust the exercise accordingly.
Stay Consistent: Regular practice leads to improvement. Aim for a routine that is sustainable and enjoyable.
Consult with Health Professionals: Especially important for seniors with existing health conditions or mobility issues.
For more info on the squat:
That's it from me....
Remember new exercise videos are out regularly on the More Life Health YouTube Channel, so make sure you're subscribed to be the first to know.
Stay moving and stay happy!
- Mike
P.S. Join the Facebook Support Group (if you haven't already).
Fitter in 5 - Standing Leg Exercises For Seniors (5-Minutes)
Following on from the seated knee exercises, we are now going to do 5 minutes of standing leg exercises.
5 minutes of leg exercises for seniors - seniors standing exercises
Following on from the seated leg exercises, we are now going to do 5 minutes of standing leg exercises.
Remember to warm-up prior to doing exercise:
For the Warm-Up Video:
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
Do your best and let me know how you went below!
- Mike
Fitter in 5 - Seated Leg Exercises For Seniors (5-Minutes)
Many of you wanted shorter, 5-minute videos and here they are. In this video, we strengthen the legs in a seated position.
Leg Strengthening exercises for seniors - seniors chair exercises
Many of you wanted shorter, 5-minute videos and here they are. In this video, we strengthen the legs in a seated position.
This video goes for only 5-minutes and it's great for those times you're having trouble with motivation, or you're short of time.
This will be one of a series of 5-minute exercise videos. I'll be making both in a seated and standing position... The next video will be standing.
Remember to warm-up prior to doing exercise:
For the Warm-Up Video:
Seated Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and let me know how you went below!
- Mike
Improve Stair Walking - Exercises For Seniors
Want to get stronger and fitter walking stairs?
leg exercises for seniors - improve stair walking
Want to get stronger and fitter walking stairs?
In this video, we go through an exercise routine to help you to walk stairs with ease and discuss the reasons as to why you may have difficulty with them.
As you get stronger and fitter increase the repetitions and increase the time.
For the Warm-Up Videos:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
To purchase the step: https://morelifehealth.com/recommended-equipment
Overcoming Pain article: https://morelifehealth.com/articles/empty-your-cup
Do your best and any questions ask below!
- Mike
Seated Leg Exercises For Seniors | Seniors' Chair Exercises
Do you have trouble with standing exercises to strengthen your legs? If so, this exercise video is for you!
In this video, we go through a seated leg strengthening exercises to help get your legs stronger!
leg strengthening workout for seniors - seniors chair exercises
Do you have trouble with standing exercises to strengthen your legs? If so, this exercise video is for you.
Following on from the last leg strengthening exercise video I did, I wanted to do a leg strengthening video this time for those who have trouble doing leg exercises in standing.
In a seated position it does make it more difficult to target all the muscles with fewer exercises, however, it CAN be done.
Never be disheartened if you are struggling with any of the exercises. It does not mean you are not capable, this is never the case.
If just means you may have to take a step back, find what works for you and then gradually build on what you are doing!
There are so many ways to go about achieving what it is you want through exercise. So never give up, ask questions and eventually, you'll find what works and make big improvements! Keep at it!
In this video, we go through a completely seated and simple leg exercise routine.
In this video, we go through a seated leg strengthening exercises to help get your legs stronger!
For the Warm-Up Videos:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Stronger Legs With Just One Exercise!
I want to remind you that getting the results you are after through exercise doesn't have to come from long, hard workouts!
Most of the time, if you just keep it simple, focus on the basics and stay consistent, you can achieve GREAT results in all aspects of your fitness.
Let's take stronger legs for example.
You can achieve the strength you want in your legs by just doing ONE exercise.
QUICK & EASY LEG EXERCISE ROUTINE FOR SENIORS
I want to remind you that getting the results you are after through exercise doesn't have to come from long, hard workouts!
Most of the time, if you just keep it simple, focus on the basics and stay consistent, you can achieve GREAT results in all aspects of your fitness.
Let's take stronger legs for example.
You can achieve the strength you want in your legs by just doing ONE exercise.
Yep... If you prefer shorter workouts, you can forget all the other leg exercises, focus on the right exercise, stay consistent and watch your leg strength improve..... And improve much faster than if you were doing less effective exercises.
To prove my point, here is a workout where we go through a leg routine with just ONE exercise to help get you stronger legs. To access the workout click here, or the picture below.
For stronger legs, give this workout a go, do it at least 3x a week, and watch your legs get stronger...... Simple!
For those times you're just not feeling like exercising, I'm sure you can manage to do a short routine like this!
Why this exercise (the Sit-To-Stand) works to give you a great leg workout is because it is a compound exercise, which means it works more than one group of muscles (all the muscles in your legs actually).
You could also substitute the Sit-To-Stand exercise we do in this workout for Squats to improve your leg strength, with fewer exercises. The squat is another great compound exercise, working all the muscles in your legs.
Hi, I’m Mike!
A Seniors' Specialist Physiotherapist and Exercise Scientist.
I have spent many years working with people over 60, in Australia and now all over the world, to help them improve their health and fitness.
If you're over 60, I have designed this website to give YOU everything you need for you to move better, get stronger, become fitter, get healthier and look and feel better!
Need more support on your health and fitness journey? Click here to join the Facebook Support Community (it's free)!