4 Steps for Improving Leg Strength & Balance
In recognition of this year’s Active Aging Week (Sept. 27 – Oct. 4), we’re sharing the following exercises that address two key components of successful aging.
Falls and fall-related injuries are unfortunately more common among older adults as a variety of age-related changes happen to our bodies. The fear of falling can lead some to limit their social interactions outside the home, decrease physical activity and, in turn, lose even more agility, strength and balance. Experiencing a fall can be a major cause of disability, loss of independence and pain.
As the Director of Wellness at Asbury Solomons, a retirement community in Calvert County, Md., I work with people on a daily basis who regularly practice balance exercises and work on building leg strength. It is very possible to improve your balance, mobility and, often, confidence. The following are some exercises Asbury’s wellness teams practice with residents living in our retirement communities. Remember to try these with a sturdy chair or some other support nearby.
Seated Leg Extensions (Complete 2 – 3 sets of 3 with each leg.)
Shifting Balance (Repeat 3 – 5 times in each direction.)
5 Stage Tandem Series (Repeat 3 to 5 times – hold each stage for 5 to 10 seconds.)
Single Leg Stance (Repeat 3 to 5 times.)