Sculpt a strong, stable lower body to maintain an active life.
If you’re over 65, you’ve likely already experienced some—or many—of the changes that can happen to your body in this stage of life. Weight gain, poor sleep, and mood swings are just a few potential challenges that may add extra steps to your wellness routine.
One more thing to add to the list is a decline in leg strength. From walking to running errands to enjoying your favorite hobbies and beyond, having the right workout routine in place is essential for preserving an independent, active life.
To get you on the right track, we spoke with Ryan Read, Certified Fitness Trainer, LaGuna Niguel, California.
“Strong legs are what let you get up off the floor if you go down, catch yourself if you trip on a curb, carry your own groceries, get in and out of a car without thinking about it,”
Read explains. “I tell my clients: Nobody wakes up one day and decides to lose their independence. It happens 2% at a time, in the muscle you didn’t use this year. The good news is it works in reverse too, leg strength is one of the most trainable things at any age. I’ve had women in their 70s add real strength back in a matter of months. It’s never too late to make a deposit.”
Below are five morning exercises women over 65 need to keep their legs strong. The best part? You don’t need a gym in order to achieve real results. You just need consistency and about 10 minutes of your time “before your coffee gets cold,” Read says.
Below is exactly what Read prescribes to his clients.
Sit-to-Stands
“This is the single best predictor of independence as we age—if you can get up from a chair without using your hands, you’re doing great,” Read says.
Begin seated at the front of a sturdy chair with your feet placed on the floor under your knees.
Lean forward slightly.
Try to stand up without using your knees, hands, or additional support.
Use control to slowly sit back down.
Perform 10 to 12 slow and controlled reps.
Marching in Place
“This exercise wakes up your hip flexors and gets your balance system firing before you’ve even left the kitchen,” Read tells us.
Begin standing tall.
Slowly lift one knee up to hip level.
Alternate marching your knees up, keeping your ribs stacked and arms extended.
Wall Pushups With Mini Squat
This exercise builds quad strength without placing excess pressure on the knees.
Begin standing tall, arms-length away from a wall.
Place your hands shoulder-width apart on the surface.
Engage your core and bend your elbows to lower your chest toward the wall.
Gently push off the surface as you sink into a small squat.
Return to the start position.
Heel-to-Toe Walk
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“This looks simple and it is not—it’s one of the best things you can do for balance and ankle stability, which matters just as much as leg strength for preventing falls,” Read notes.
Begin standing tall.
Start to walk straight, placing one foot right in front of the other, heel to toe.
Standing Calf Raises
“Strong calves protect your knees and keep you steady on stairs and uneven ground,” Read tells us.
Begin by standing tall with your feet hip-width apart.
Face a countertop with your hands lightly resting on the surface for support.
Engage your core.
Rise onto your toes slowly.
Hold for 2 to 3 seconds at the top.
Lower back down with control.
Perform 15 slow raises.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa