A board-certified wellness coach’s 4-move morning routine that rebuilds leg strength after 55.<\/p>\n
There\u2019s one thing you don\u2019t want to develop as you age\u2014and that\u2019s weak legs. This challenge can lead to declined mobility, difficulty performing everyday tasks, falls, and, in some cases, an increased risk of mortality<\/a>. Leg weakness<\/a> is caused by the natural loss of muscle, a process known as sarcopenia. But just because it happens, that doesn\u2019t mean you can\u2019t work hard at making your legs stronger. In fact, you should.<\/p>\n Building leg strength<\/a> will make walking, stair climbing, getting in and out of a chair, staying balanced, and performing daily activities so much easier. What does that mean? You can live independently and have fun! We\u2019re here with four exercises you can add to your morning routine that will help restore leg muscle faster than squats alone after 55.<\/p>\n \u201cMorning movement reduces stiffness, wakes up the nervous system, and sets posture and confidence early. Short sessions improve consistency because they happen before fatigue and distractions. Starting the day with strength also boosts energy and makes everyday movement feel easier all day,\u201d explains Karen Ann Canham, CEO and founder of Karen Ann Wellness<\/a>, Board-Certified Wellness Coach, and Nervous System Specialist, who has almost two decades of experience in the wellness space.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Below, Canham breaks down four exercises to prioritize. move targets a different aspect of leg function\u2014sit-to-stand power, hip control, single-leg stability, and ankle strength\u2014so you can progress faster and more safely than by performing squats alone.<\/p>\n \tSit-to-Stands<\/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.
\nPerform 2 to 3 sets of 8 to 12 reps.<\/p>\n