More Life Health blog. Discussing:
Seniors Exercise. Seniors Health. Seniors Fitness. Fall prevention for Seniors and more!
Simple Seated Leg Strengthening Exercises For Seniors
After my last video I posted with seated and standing leg strengthening exercises, I got many requests for a new, full seated leg strengthening exercise video.
Today, I have created a brand new seated leg strengthening exercise video. This video goes for 13 minutes, and we go through some great seated leg exercises.
Now, if you can do standing exercises, it’s important to do standing exercises as well to keep your legs as strong as possible.
Seated Leg Strengthening Exercises For Seniors
After my last video I posted with seated and standing leg strengthening exercises, I got many requests for a new, full seated leg strengthening exercise video.
So today, I have created a brand new seated leg strengthening exercise video. This video goes for 13 minutes, and we go through some great seated leg exercises.
Now, if you can do standing exercises, it’s important to do standing exercises as well to keep your legs as strong as possible.
However, for seated leg exercises, these are the exercises to do!
So get your legs moving with these exercises, and YOU WILL feel the difference! And as always, let me know how you went!
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Simple Leg Exercises For Seniors (Seated and Standing)
Improve your leg strength with these seated and standing leg exercises for seniors. Enhance your mobility, balance, and coordination while reducing fall risks and discomfort. Incorporate these leg strengthening into your weekly routine for best results.
Simple Leg Exercises For Seniors (Seated and Standing)
When your legs are stronger, you will feel the difference in your daily life.
You’ll be moving around much easier!
Your balance and coordination will improve!
You will decrease your risk of falls!
And stronger legs can help with pain symptoms!
Strengthening your legs should be a priority in your exercise program each week, and today I have created a new video with leg strengthening exercises to help ensure you’re improving your leg strength. These 14 minutes exercises are seated and standing. We also go through a little balance at the end.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
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
Single-Leg Strength Exercises for Stronger Legs, Core & Better Balance. (More Challenging Routine)
Join Mike, Physiotherapist for this single-leg strengthening exercise to achieve stronger legs, core & better balance for seniors.
Single-Leg Strength Exercises for seniors - stronger legs, core & better balance
Performing single-leg exercises can help pinpoint any muscle imbalances, whilst strengthening those legs, your core whilst also working your balance.
It's not uncommon to have muscle imbalances between sides, however, this can lead to further issues, such as pain and difficulties with movement.
Having muscle imbalances could be from a variety of reasons. A common reason is from a past injury that didn't receive proper rehabilitation, or pain in one side leading to less use of the painful side.
You may have equal strength on both sides, however, it is also a good idea to incorporate some single-leg exercises into your exercise routine to ensure both legs are equally strong.
This will ensure tasks like walking up stairs or curbs are always simple! :)
In this video, I introduce you to a single-leg strengthening exercise routine to help get your legs stronger (equally)!
Do your best and always be progressing!
For the warm up video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and ask any questions ask below!
- Mike
The 10 Best Leg Strengthening Exercises For Seniors
Here are the 10 best legs exercises for seniors, to improve strength.
Perform 10-12 repetitions of each of these exercises (at least three times per week) after a warm up.
Remember to take take your time and slowly progress.
THE BEST LEG EXERCISES FOR SENIORS
Here are the 10 best legs strengthening exercises for seniors.
Perform 10-12 repetitions of each of these exercises (at least three times per week) after a warm up.
Remember to take take your time and slowly progress.
If needed, start with 1 set of 10-12 (or less) repetitions and work up to 3 sets of 10-12 repetitions for exercises.
If these exercise are too easy, or they become too easy with the repetitions and sets, add in dumbbells and/or resistance bands.
Always be challenging yourself by progressing the exercises.
Once performed and performed consistently you'll notice big differences in your leg strength, many of your everyday activities feeling a whole lot easier with your newly strengthened legs.
STRENGTH EXERCISE 1: SQUAT
MUSCLES WORKED
Buttocks (glutes), thighs (quads), hips, calves, core and back.
DIFFICULTY: Moderate
HOW TO:
Standing up tall with your feet shoulder-width apart.
Holding onto your chair with both hands.
Hinging at the hips and sitting back as if you were sitting on a chair.
As you sit back, go no deeper than 90 degrees and as you stand back up.
Put equal weight through both legs.
Make sure your knees don’t go over the line of your toes and they aren’t moving inward throughout the exercise.
Repeat for the set repetitions.
For Video Demonstration of the Squat: Click Here
PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, resistance bands, dumbbells, barbell.
EASIER VARIATION - PARTIAL SQUAT
Perform this variation if you have difficulty or get pain with the standard squat.
DIFFICULTY: Easy
HOW TO:
Standing up tall with your feet shoulder width apart.
Holding onto your chair with both hands.
Hinging at the hips and sitting back as if you were sitting on a chair.
Only go to a depth of about 45 degrees before you come back up.
Put equal weight through both legs.
Make sure your knees don’t go over the line of your toes and the aren’t moving inward throughout the exercise.
Repeat for the set repetitions.
For Video Demonstration of the Partial Squat: Click Here
STRENGTH EXERCISE 2: SIT-TO-STAND
MUSCLES WORKED
Buttocks (glutes), thighs (quads), hips, calves, core and back.
DIFFICULTY: Easy to Moderate (depending on hand use)
HOW TO:
Sitting up tall in your chair, with your feet shoulder-width apart.
Shuffle forward to the front of your chair.
From this position, bringing your feet back, so your heels are behind your knees.
With your hands on the chair, on the arm-rests of the chair, or on your thighs, you’re going to lean forward at the hips so your nose comes over your toes.
Now stand up putting equal weight through both feet/legs.
Make sure you fully extend your legs at the knees and the hips.
And to sit down, hinging at the hips, reaching for the chair and sitting down.
Make sure to keep your chest up throughout the exercise.
Repeat for the set repetitions.
Also, make sure that your knees remain in line with your toes, and they don’t move inwards when you sit down and stand up.
For Video Demonstration of the Sit-To-Stand: Click Here
EASIER VARIATION: This exercise can be made easier by using arms to assist or using a higher chair.
PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, using a lower chair or adding in in dumbbells or resistance bands.
STRENGTH EXERCISE 3: CHAIR DEADLIFT
MUSCLES WORKED
Buttocks (glutes), thighs (quads), hips, calves, core and back.
DIFFICULTY: Harder
HOW TO:
Place your resistance band flat on the floor.
Sitting up tall towards the front of your chair.
Place your feet shoulder-width apart on the resistance band and face your toes slightly outwards and keep your knees in line with your toes.
Reach down and grab hold of your resistance band and maintain your upright posture with your shoulders back and down and your chest up.
Also maintain straight arms whilst holding onto the resistance band, and keep your shoulders back and down in good posture whilst holding onto the resistance band.
Loosen or tighten the resistance band as needed to work your strength.
From this position, whilst only holding onto the resistance, stand up, just like the sit to stand exercise now holding onto the resistance band.
Ensure you completely straighten your knees and hips and squeezing your buttocks when you come to the top of the movement.
Now slowly sit back down.
Keep equal weight through both legs throughout the exercise and make sure your knees aren’t moving inward throughout the exercise.
Repeat for the set repetitions.
For Video Demonstration of the Deadlift: Click Here
EASIER VARIATION: Lighter weight/resistance.
PROGRESSING THE EXERCISE: Using Heavier resistance bands, Using no chair, using a barbell.
STRENGTH EXERCISE 4: REVERSE LUNGE
The Reverse Lunge is a great exercise as it trains single leg strength. We are exercising one leg at a time, helping to ensure both our legs are getting stronger. This is good for activities such as walking stairs.
MUSCLES WORKED
Buttocks (glutes), thighs (quads), hips, calves, core and back.
DIFFICULTY: Harder
HOW TO:
Standing up tall, with both hands on the chair.
Take a large step directly backwards and drop down just before the floor.
Come back up and repeat for the opposite leg.
Keep your body upright throughout the exercise, ensuring the knee of your front foot does not come past the line of your toes.
Repeat for the set repetitions.
For Video Demonstration of the Reverse Lunge: Click Here
EASIER VARIATION: Don’t go as low to the floor
PROGRESSING THE EXERCISE: Using no chair, using dumbbells, using a light barbell.
STRENGTH EXERCISE 5: CALF RAISES (Up On Toes)
MUSCLES WORKED
Back of lower legs (Calves).
DIFFICULTY: Easy
HOW TO:
Standing up tall with your feet about hip width apart.
Keeping your knees straight and holding onto the chair with both hands.
Coming up on to the toes, raising your heels up off the floor, holding briefly and slowly lowering yourself back down.
Repeat for the set repetitions.
For Video Demonstration of Calf Raises: Click Here
EASIER VARIATION: Seated
PROGRESSING THE EXERCISE: Using no chair, using dumbbells.
STRENGTH EXERCISE 6: HIP ABDUCTIONS (Leg Sideways - Straight)
MUSCLES WORKED
Buttocks (glutes), thighs (TFL)
DIFFICULTY: Easy
HOW TO:
Standing tall with your feet close together and holding on to your chair.
Slowly bring your leg out to the side and in a controlled motion bringing your feet back together.
Ensure you keep your toes facing the front throughout this exercise, also make sure that you do not lean during this exercise or hitch your pelvis.
Repeat for the set repetitions and change legs.
For Video Demonstration of Hip Abductions: Click Here
EASIER VARIATION: Seated
PROGRESSING THE EXERCISE: Using no chair, using resistance bands
STRENGTH EXERCISE 7: HIP EXTENSIONS (Leg BACKWARDS - Straight)
DIFFICULTY: Easy
MUSCLES WORKED
Buttocks (glutes), and back of the thighs (hamstrings).
HOW TO:
Placing both hands on your chair and standing up tall.
Keeping your legs straight slowly bring it back behind you and then bring your feet back together.
Repeat for the set number of repetitions and do the same on the opposite leg.
For Video Demonstration of Hip Extensions: Click Here
PROGRESSING THE EXERCISE: Using resistance bands, ankle weights.
STRENGTH EXERCISE 8: KNEE FLEXIONS (KNEE BACK BENDS)
MUSCLES WORKED
Back of the thighs (Hamstrings).
DIFFICULTY: Easy
HOW TO:
Standing up tall, holding onto your chair, with your feet close together.
Bending your leg at the knee, lifting your foot up towards your buttocks, holding briefly and returning your foot back to the ground.
Repeat for the set repetitions and do the same on the opposite leg.
For Video Demonstration of Knee Flexions: Click Here
PROGRESSING THE EXERCISE: Using resistance bands, ankle weights.
STRENGTH EXERCISE 9: SEATED KNEE EXTENSIONS (Knee Straightens)
MUSCLES WORKED
Quadriceps (Thighs)
DIFFICULTY: Easy
HOW TO:
Sitting up tall with your shoulders back and down.
Lifting one leg up, extending at the knee.
Hold briefly at the top of the movement, squeezing the muscles at the front of the thigh before lowering your leg back down.
Ensure the movement is slow and controlled.
Alternate legs, ensuring full knee extension (leg completely straight).
Repeat for the set repetitions.
For Video Demonstration of Knee Extensions: Click Here
PROGRESSING THE EXERCISE: Using resistance bands, ankle weights.
STRENGTH EXERCISE 10: SEATED HIP ADDUCTIONS (Thigh Squeezes)
DIFFICULTY: Easy
MUSCLES WORKED
Groin/inner thighs (Hip Adductors)
HOW TO
Sitting up tall, in your chair, shuffle forward to the middle of the chair.
In this position, using a cushion or a rolled up towel, place the item between your knees.
Bring your feet in, ensuring they are in line with your knees.
Whilst holding the cushion lightly with your knees, you're now going to squeeze the cushion using your knees.
Hold this for 5 seconds and relax.
Repeat for the set repetitions.
For Video Demonstration of Seated Hip Abductions: Click Here
And there you have 10 of the best leg strengthening exercises for seniors.
Do these exercises consistently for strong, steady legs.
If you’d prefer just to do exercises with me through video, here are more leg strengthening videos (click below)
For More Leg Strengthening Exercise videos
Challenging Balance and Leg Exercises For Seniors (18 Mins)
Here we have an 18-minute balance and leg exercise session for seniors. These balance exercises are a little more challenging! Do your best and stay consistent weekly!
Balance and leg exercises for seniors (challenging)
Here we have an 18-minute balance and leg exercise session for seniors. These balance exercises are a little more challenging! Do your best and stay consistent weekly!
Make sure you do the warm-up before beginning.
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
And to help you on your journey to improved health and fitness, join the Facebook Support Community. Click here: https://www.facebook.com/groups/morelifehealth
For a 4-week senior's exercise eBook, plus seniors' health and exercise tips and much, much more. Sign up to More Life Health mailing list: Click Here: https://www.morelifehealth.com/join
To get straight into the workout go to 1:00.
Do your best and any questions ask below!
- Mike
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)!