Building strong legs helps you conquer everyday tasks with ease.<\/p>\n
Building strong legs is essential for leading an active, confident, and independent lifestyle as you age. In addition to helping you perform simple daily tasks like climbing stairs, bending over, and rising up from a seated position, strong legs can reduce your risk of falls and injuries, according to Harvard Health Publishing<\/a>. The good news is you don\u2019t need to sign up for an overpriced gym membership to get your legs into top shape. In fact, we spoke with Denise Chakoian<\/a>, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who shares five chair exercises<\/a> that can help restore leg strength<\/a> quicker than gym machines after you turn 60. Chakoian has 16+ years of experience under her belt training individuals of every age and level of fitness.<\/p>\n After 60, your body begins to lose fast-twitch muscle fibers in your legs, which are responsible for completing speedy, powerful movements\u2014and they don\u2019t return the way they once did.<\/p>\n \u201cThat loss shows up in everyday life pretty fast, whether it\u2019s struggling to get up from a chair, feeling unsteady on uneven ground, or needing to hold onto something just to go up the stairs,\u201d Chakoian tells us. \u201cBalance<\/a> takes a hit, too, because strong legs<\/a> are basically what keep you upright and able to catch yourself when you stumble. When leg strength goes, a lot of independence quietly goes with it, things like driving, walking through a parking lot, or just moving around the house start to feel like more of an effort than they should.\u201d<\/p>\n Gym machines make your joints assume fixed positions that aren\u2019t always natural, which can end up doing more harm than good. A sturdy chair, however, allows your body to move in its own comfortable range.<\/p>\n \u201cThere\u2019s no setup, no adjusting equipment, no learning curve; instead, you just sit and start. That simplicity makes it much easier to stay consistent, especially after a long break from exercise. Chair work also builds the kind of strength you actually use in real life, like standing up or walking,\u201d Chakoian adds.<\/p>\n Below, she breaks down five chair exercises to add to your leg day routine.<\/p>\n \tSit-to-Stand<\/p>\n Begin seated at the front of a sturdy chair, feet under your knees.
\nLean forward just a bit.
\nTry to stand up without using your knees, hands, or additional support.
\nUse control to slowly sit back down.<\/p>\n