A transition from second to third age represents a significant loss of muscle mass and strength that a person has. This impacts the impossibility of doing physical activities. The muscles then start to atrophy when not being used.
The best way to minimize this problem is strength training; the lower limbs support everything, primarily standing and walking. So, one common question is: How to strengthen leg muscles in the elderly?
As the citizen ages, exercise becomes more and more necessary. The longer you stay healthy and active, the longer you can maintain your independence. Combining aerobic activity and strength training is the best thing to promote health.
Lower body strength training is essential because the legs are the balance and support system for the rest of the body. Having strong leg muscles is vital when you get up from a chair and go upstairs—Furthermore, having a good balance in the legs with the risk of falls. Falls are responsible for 30 to 40% of children in the elderly.
An older adult is seen at the hospital every 10 seconds due to a fall. And an older adult more every 19 minutes due to a fall. Plus all the damage and consequences caused by hypotheses like this. The solution is also in regular exercise, which reduces this risk factor by 23%.
Exercise gives you more energy, facilitates weight loss, prevents illness, and improves brain function. Exercising regularly reduces your risk of getting Alzheimer’s disease by up to 50%. So, you can never leave the exercises aside.
So, how to strengthen leg muscles in the elderly?
1) Do simple stretching exercises
It does not take much. Stretching is essential, and it only depends on each person who wants to do it. Simple stretches serve to stimulate and activate all muscle groups and, in this way, prevent, avoid problems and facilitate good physical exercise. A good warm-up is often just as relevant, if not more so than the core activities.
2) Do some exercises at home
Being at home is not an impediment. It is possible to do great exercises even from your home’s backyard, with amateur equipment, or even everyday objects. They were climbing a step, lifting a simple broom, or even sitting down and getting up from a chair. Everything helps, always.
3) Exercise at an outdoor gym for seniors
Outdoor facilities for the elderly are the leading and most suitable space for people in this age group to live longer and live better, with health, safety, and longevity, always combined with good performance and proper preparation.
Understanding the value of physical exercise in old age and feeling that this stage of life is not the enemy, but a moment that can be lived as well as any other, just knowing how to prepare to live it! Make an appointment with Ginast and arrange an outdoor facility for seniors in your condo!