For seniors: Leg-strengthening exercises you can do without overexertion.
Strengthening the muscles in your legs increases the ability to support daily activities and helps prevent falls.
However, overexertion can cause injuries, so it’s important to start with low-impact exercises.
Here, we introduce simple and effective leg-strengthening exercises that older adults can do without strain.
These safe methods use items like chairs and walls, making them easy to perform at home.
Begin little by little, keep it enjoyable, and aim to maintain healthy daily habits!
[For Seniors] Leg-strengthening exercises. Doable without overexertion (1–10)
Clamshell exercise while lying downNEW!
Strengthen your gluteus medius with a clamshell done lying down.
Lie on your side and bend your knees to 90 degrees.
Keeping your heels together so they don’t separate, open and close your knees.
Use the arm on the floor as a pillow under your head, and rest your other hand on your hip.
Be careful not to let your upper body tip backward.
Doing 10 reps on each side is effective.
Clamshells help stabilize your walking and also lift your hips.
They’re easy to do, so try doing them every day while watching TV.
Lying side leg raise exerciseNEW!
Strengthen your gluteus medius with side leg raises.
First, lie on your side and bend the knee of the bottom leg to 90 degrees.
Keep the top leg straight and lift and lower it straight up and down to open and close.
If your pelvis rotates, the effectiveness of the exercise decreases, so place a hand on your pelvis to keep it stable and focus on engaging the muscles on the side of your buttocks.
Be careful not to use your front thigh muscles.
It may feel tough until you get used to it, so start with a number of reps that’s manageable for you.
Side leg raise in a standing positionNEW!
Stand with both hands on the wall and open one leg to the side at a time.
Be careful not to let your toes point outward when you open your leg, and avoid leaning your body to the opposite side.
Aim for 3 sets of 10 reps, but start within a comfortable range until you get used to it.
Because falling can be dangerous, be sure to do this where you have something to hold onto.
By practicing a little every day, you can strengthen the gluteus medius.
The gluteus medius is important for stable walking, so take this opportunity to give it a try.
5-minute iliopsoas stretchNEW!
A psoas stretch you can do while sitting, lying down, or even watching TV, letting you relax for five minutes.
When you splay your legs, take your time and keep them parallel to the floor.
Keep your gaze facing forward or look down at the floor—whichever helps you feel the muscle stretch—and focus on moving carefully.
Steady your breathing, slowly inhaling and exhaling.
You may find it even more effective if you do it after getting out of the bath.
A stretch to make rock-hard iliopsoas muscles soft and fluffyNEW!
Although it’s a challenging pose to balance, it looks like a stretch that can lengthen the whole body in addition to the iliopsoas.
From all fours, step only your right foot far forward, thread your right hand under the right leg, and grab the top of your foot.
Lift your left knee off the floor and extend the leg straight, aiming the heel toward the ceiling.
Once you’re in this position, move your left leg in a circular motion.
After about 10 repetitions, switch legs and repeat.
That’s all there is to the movement, so it’s very simple!
Iliopsoas training using a wallNEW!
Here’s a hip flexor workout you can do at home as soon as you think of it.
Use a wall and perform it standing.
First, place both hands on the wall and take a step back.
Step your right foot forward, place your right hand on your hip, and press your left hand into the wall to keep your shoulders from collapsing and to align your posture.
In this position, lift your right leg and externally rotate it just before it reaches the top.
Doing 20 reps on each side is effective, but if standing the whole time is tough, try a number that feels manageable.
Let’s strengthen hip flexors that have weakened from too much sitting.
Iliopsoas stretch while lying downNEW!
A recommended iliopsoas stretch to do before daytime chores and activities or after a bath.
First, when stretching on your side, move while keeping in mind that you’re pushing your hips forward.
When stretching on your back, raise and lower one knee to alternately lengthen and shorten the muscle.
Place a hand on your glutes, and as you perform the lengthening movement, focus on whether the muscle is actually stretching—that’s the key point.
Be mindful of your breathing, relax, and take it slowly.