We need to have a fit pair of legs to lead a healthy life. Particularly for the older people, taking care of their legs becomes more crucial because parts of them can get affected by various ailments, including arthritis.
Giving the legs exercises helps in retaining their mobility and get a good health in general. If you're looking out for ways to strengthen weak legs, then you must have a look at this article.
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Here, we guide you about 12 best exercises, through which you can train your legs to remain in the best shape.
Do any three or four of these exercises at a time and ensure that you regularly give exercises to your legs. Have a look.
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This exercise gives the hips a good workout and betters the walking capacity. Bending also becomes much easier. Sit on a chair and lift your one knee to a comfortable height and exhale. Bring the knee back down while inhaling. Repeat it with the other leg.
2. Extending Hip While Standing:
This is another exercise which strengthens the muscles and also helps you walk. Hold on to the back of a chair and stretch your right leg backwards, but keep the knees straight. Come back to the original position and do this 10 times.
3. Raising Hips Sideways:
This adds strength to the side muscles of your hips and keeps ailments like arthritis at bay. Hold the back of a chair for support and then raise the right leg sidewise while using the left leg for a balance. Exhale as you do so. Bring the leg back to the original position, and repeat this exercise for 10 times.
4. Sit & Stand:
A very effective exercise to improve the mobility in older people by adding strength to the legs and hips is this particular one. Stand with your legs placed slightly apart. Lean slightly forward, while bending your knees. Try to sit on a chair placed near your back, but actually don't sit. Before you drop, stop for a few seconds and then stand up again. Do this 10 times.
5. Standing On Heels:
This exercise helps in improving blood circulation in your legs and adds strength to the calf muscles and ankles. Stand behind a chair and hold it for balance. Raise your body up on the heels and exhale. Lower the toes again while inhaling. Repeat 10 times.
6. Circling Ankles:
This is a good exercise you can follow for improving your ankle's strength and stability. This is important to maintain balance. Sit on a suitable chair and stretch your legs and move each foot in a circular motion for 20 times.
7. Raising Legs Straight:
This improves the body's flexibility and adds strength to the abdomen and lower back. Lie on your back, bend one knee and straighten the other. Your toes should be pointing towards the ceiling. Raise the straightened leg to the level of the bent one while exhaling. Lower the leg back as you inhale. Do this 10 times.
8. Knee Extending:
Your knees must be mobile and flexible to help you stand, move and do various other activities. Sit on a chair with your knees slightly apart. Straighten the right knee to a comfortable position while exhaling. Lower the leg back again while inhaling. Repeat the same with the other leg. Do this for 10 times.
9. Flexing Knees While Standing:
This makes your knees flexible and strengthens the hamstring muscles. Stand behind a chair, hold it for support and bend your right knee backwards. Lower the leg to the original position and inhale during the process. Keep the upper body straight during the exercise. Repeat this exercise for 10 times.
10. Raising The Calf:
This improves blood circulation in the lower body and brings more ability in walking, even at a brisk pace. Stand behind a chair and hold it for balance. Raise up on your toes, as high as you can, and hold yourself for a few seconds. Inhale while you bring your lower back down. Repeat the exercise 10 times.
11. Squatting Partially:
This exercise gives the hips and the upper part of the lower limb flexibility. It makes the thighs strong. Hold on to a chair for support and stand with your legs placed slightly apart. Bend your knees as much as possible, without facing discomfort and inhale during the process. Come back to the original position as you exhale. Do this 10 times.
This improves the body balance and it also adds strength to the hips and quadriceps. Stand with your arms resting on your hips and place the feet at a shoulder's gap. Step forward with one foot and exhale and slowly move back to the original position. Do with the other leg. Repeat this 10 times.