There are a lot of people who believe that strength exercises for seniors should not be done, since seniors’ physical body is decreased. As opposed to that belief, seniors should do strength exercises to help in improving their overall health by strengthening their body, improving their metabolism, improving their immune system, and prevents muscle and body aches. Focusing the legs when doing strength exercises can help in strengthening seniors’ legs, which can be very beneficial in preventing falls and injuries, and helps in fighting muscle mass deterioration. However, when performing strength exercises focusing the legs, you have to make sure that you will be performing safe and effective low-impact strength exercises to prevent injuries, such as muscle strain and muscle tear.
Leg Strengthening Exercise for Seniors: Isometric Quadriceps Contractions
Strength Exercises for the Legs for Seniors
If you have hypertension, you should not perform this type of leg strengthening exercise. Isometric Quadriceps Contractions can cause a sudden increase in blood pressure. Isometric quadriceps contractions focus on the top muscles of the legs. Here is how to perform Isometric Quadriceps Contractions:
Sit on an exercise map with legs extended in front of you.
Gently bend your right knee until you can place your heel on the ground just next to your left knee.
Squeeze the muscles in your left leg and push your left knee against the exercise mat by using your muscles in the left leg.
Hold position for at least 10 to 12 seconds.
Release left knee and switch to the right leg.
Alternate both legs 3 more times.
Leg Strengthening Exercise for Seniors: Isometric Wall Squats
This type of leg strengthening exercise focuses on the quadriceps, gluteus muscles, and hamstrings. Here is how to perform Isometric Wall Squats:
Rest your upper body against a wall. Make sure that your back is straight.
Forward your feet for approximately 2 feet in front your body.
Slowly slide your back down the wall. Slowly lowering your body towards the ground.
Stop sliding down once your legs are parallel to the floor.
Hold lowered position for about 20 seconds to 30 second. However, if you can’t do 20 seconds, just do what you can do.
Slowly and gently lift your back up to the wall, and rest for about 30 seconds and never exceed 60 seconds. Repeat the exercise for 10 more times. If you find 10 repetitions of the exercise to be very hard, you can do less than 10, depending on your endurance.