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Exercises for Limber Legs and Better Balance
Experts say that exercising your legs can do more than just reduce muscle stiffness. Leg exercises also can improve balance and flexibility. These benefits are particularly important for older adults who want to stay healthy and independent.
A Quick and Easy Exercise Routine
Here are some exercises you can do at least three times a week. They are simple enough to be done at home, in the office or anywhere else.
Before you work out your legs, warm up for a few minutes with a moderate activity, such as walking. Then, repeat each exercise four times or more.
Ankles and calves
Stand behind a chair and hold the back with both hands. Slowly stand on tiptoes. Lower heels to floor.
Quadriceps (front thigh muscles)
Face wall about one foot away, with right hand on wall. Raise right leg behind you, grab foot with left hand and pull heel toward buttocks. Repeat with left hand on wall and left leg.
Hamstrings (back thigh muscles)
Stand behind a chair and hold the back with both hands, legs straight. Bend forward and keep back and shoulders straight. Hold position when upper body is parallel to floor.
Hip and thigh
Stand behind a chair and hold the back with two hands, feet apart. Slowly lift right leg out to side six to 12 inches and hold. Keep back and legs straight. Repeat with left leg.
Be sure to talk to your doctor before starting any exercise program. If you have strained a muscle or have had hip surgery, you may hurt yourself by performing lower-body exercises. And people who have osteoporosis may risk a spine fracture if they bend incorrectly from the waist.
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