Leg strength is something you need to perform many daily tasks, yet it\u2019s often taken for granted.<\/p>\n
Leg strength is something you need to perform many daily tasks that are often taken for granted. Strong, powerful legs are necessary for the simple things like climbing stairs, getting in and out of a car, and even catching yourself and regaining your balance<\/a> if you trip. If you enjoy hobbies like golf, pickleball<\/a>, or hiking, you need to protect your leg strength<\/a> as you age so you can continue leading an active lifestyle.<\/p>\n There are many ways to build leg strength. Many gym-goers turn to exercises like squats, leg presses, and Romanian deadlifts. Lunges are also great to boost lower-body strength<\/a>, core stability, and balance. But we spoke with Dr. Marcin Jez<\/a>, Physical Therapist and DPT at Anchor Wellness<\/a>, who shares five standing exercises that can help restore leg power if lunges aren\u2019t the best choice for you after 65.<\/p>\n \u201cThe biggest advantage [of these exercises] is accessibility and functional relevance. Traditional lunges require more balance, coordination, and confidence, whereas standing exercises can be modified by changing the range of motion, speed or amount of hand support,\u201d explains Dr. Jez. \u201cThey also more closely resemble everyday tasks such as standing from a chair, climbing stairs and maintaining balance while walking. For someone who is deconditioned or fearful of falling, being able to safely start with support can make the difference between exercising consistently and avoiding exercise altogether.\u201d<\/p>\n \tSit-to-Stands<\/p>\n \u201cRepeatedly standing up from a chair builds the quads, glutes, hips, and core, the muscles most important for getting up, climbing stairs, and maintaining independence,\u201d Dr. Jez tells us.<\/p>\n Begin seated near the front of a sturdy chair with your feet hip-distance apart.
\nCross your arms over your chest so that your hands are resting on your shoulders.
\nLean slightly forward, press through your feet, and stand up tall.
\nUse control to slowly sit back down.<\/p>\n