Leg Exercises

Ankle Exercise for Seniors

Aa easy seated ankle exercise is the circle. Lift one leg slightly and rotate your ankle in a full circle five times, then reverse and rotate it in the opposite direction five times. Switch and repeat with the other ankle.

I always start my stretches with the exercise. If you are new to working out, this is a must to start off your routine!

Motivation to keep moving

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set some goals. It’s always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a spinning class.

Make a fist

Start with your fingers spread apart and straight up. Make a loose, gentle fist and wrap your thumb around the outside of your fingers. Moving slowly and smoothly, return to the starting position. Repeat. Perform this exercise with both hands.

The Chin Tuck is a great exercise for osteoporosis.

Chin Tuck -

• While seated, look straight ahead.
• Pull your chin in toward your neck, but keep looking straight ahead; don’t let your head bend forward.
• Push your hands down on your thighs to help straighten your back.

Hold this position for a few seconds. You’ll feel a stretch in the back of your neck. Repeat this exercise five times.

Wall arch

The Wall arch stretches your shoulders and calves while toning your back and abdomen:

• Stand facing the wall with both arms at your side. Your feet should be six inches apart and six inches from the wall.
• While inhaling, tighten your abdominal muscles and stretch both arms up to touch the wall.
• Exhale and lower both of your arms to the starting position.
• While inhaling, reach up with your right arm to touch the wall and stretch down with your left arm.
• Exhale and lower your right arm to the starting position.

Walking posture

Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:

• Hold your head high.
• Keep your back and neck as straight as possible.
• Gently tighten your abdominal muscles.
• Let your shoulders and arms move freely and naturally.

By doing simple exercises to strengthen your muscles and improve your posture and balance you can help prevent and treat Osteoporosis.

To practice a good standing posture:

Stand with your head, shoulders and buttocks against a wall, with your heels two to three inches from the wall.
Pull in your chin and tighten your abdomen and buttocks.

Press your back against the wall, leaving a small space behind the curve of your lower back

Correct standing posture is key for seated and walking posture.

Extend one leg forward. Tighten your knee as though pushing on a gas peddle, then release. Repeat 3 times on each leg. This exercise stabilizes the knee joint and strengthens the muscles needed to get up and down in a chair or on and off the toilet.

Rotating your Shoulders.

This is a great stretching exercise for seniors. Start by sitting tall in your chair. Next, stretch your arms first downwards. Stretch your hands at least for few seconds. Then next, stretch your both hands upwards and keep your hands in that position for few seconds. This exercise is useful for the shoulders of the body.

Back Leg Kicks

1. Stand behind a chair. Be sure to hold onto the chair with both hands for support.

2.Kick one leg back using a slow and controlled movement and back to start.

3. Repeat 15 times and switch legs.

As you become more confident with this exercise try using no hands and placing them on your hips. Find a focal point to help with your balance.