As adults grow older, they may become more susceptible to slips and falls. However, performing regular leg exercises helps seniors protect their bone health and prevent falls. Here are some of the best leg exercises for older adults to try.
Back Leg Raises
When completing back leg raises, seniors typically have more power to step forward, regardless if they’re walking on level or uneven surfaces. As a result, they can move around and continue with many daily activities with little or no assistance. To complete back leg raises, aging adults need to stand behind a chair and slowly lift the right leg straight back and hold that position for one second without bending their knees. After a second has gone by, they can bring the leg back down and repeat the process 15 times for each leg.
Getting regular exercise is just one of the many ways older adults can boost their health. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional senior home care. Fair Oaks, CA Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life.
Stationary Lunges
Stationary lunges can work the same muscles in older adults as regular lunges, without all of the movement and added pressure. Instead, seniors need to plant their feet in one spot the entire time they’re performing the stationary lunges. There is no equipment required, and lunges work out various areas of the body, including the calves, quadriceps, and hamstrings. Stationary lunges lead to better balance, training both sides of the body to be independent from the other.
Marching in Place
Similar to walking, marching in place can boost balance and flexibility and minimize the risk of falls and head traumas. The exercise also strengthens the hip flexors and thighs, enhances posture, and builds the abdominal muscles. When marching in place, seniors need to stand up straight and lift the right knee as high as they can without putting too much pressure on the joints. Next, they need to lower the right knee and lift the left leg. For the best results, seniors should continue lifting the legs and marching in place in reps of 20.
Helping older adults with exercise can be a challenging task for overworked caregivers. Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Fair Oaks, California, family caregivers who need a break from their caregiving duties can turn to Home Care Assistance. Using our proprietary Balanced Care Method, our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity.
Ankle Circles
Performing ankle circles can loosen the muscles and tendons in the legs and the joints around the feet. Stiffness in the ankles often causes stress in the legs and feet, which could lead to knee pain, neck pain, and back pain. However, doing ankle circles a few times each week can increase range of motion and boost overall comfort when standing or walking. Ankle circles can be done anywhere. All seniors need to do is lie on their backs and point their toes at the ceiling in a ballerina-like pose, slowly rotating the foot in a circle. They need to rotate each foot without moving their legs, making between five to ten full circles at a time.
From exercising to preparing nutritious meals, there are several activities older adults may find difficult to manage independently. Some seniors only require help with a few daily tasks so they can maintain their independence. However, those living with serious illnesses may need more extensive assistance. Luckily, there is professional live-in care Fair Oaks, CA, seniors can rely on. Home can be a safer and more comfortable place for your loved one to live with the help of an expertly trained and dedicated live-in caregiver. To hire a professionally trained caregiver for your aging parent, call Home Care Assistance at (916) 485-4663 today.