As you get older, it becomes crucial to pay attention to your leg muscles. Your legs play a vital role in supporting your body, allowing you to move, and keeping your balance in check. Neglecting your leg health can lead to issues with mobility and stability. That’s why we want to provide you with tips on preserving your leg strength as you age and highlight its significance. This knowledge will empower you to optimize your exercise routine for maximum benefit.
It’s not uncommon for older adults to develop sarcopenia, which is the natural loss of strength and muscle mass. Science suggests that being physically inactive, combined with not maintaining a nutritious diet, is a major contributor to this age-related disease. In fact, one study known as the Health, Aging, and Body Composition Study (Health ABC Study) observed more than 3,000 women and men between the ages of 70 and 79. The study reviewed many factors, including body strength, function, and composition. One crucial takeaway was the participants who revealed strong legs experienced fewer disabilities and early mortality.
Now that we have your attention, let’s dive into what an expert says about leg strength as you age.
Why Does Building and Maintaining Leg Strength as You Age Matter?
“Building and maintaining leg strength is important as [you] age because when [you] get older, your muscles atrophy (shrink) and your joints and bones become weaker,” explains Steve Stonehouse, NASM CPT, director of training and experience for Body Fit Training. “Weight-bearing exercise for the legs can help you build lean muscle, which will not only aid your metabolism and make you stronger, but it can help improve posture and strengthen your bones.”
By building up your bone, muscle, and joint strength, you’ll maintain your mobility well into your golden years and continue to lead the active lifestyle you love.
Tips To Maintain Leg Strength With Age
If an active life is the path you’d like to take, Stonehouse shares several key leg exercises to work into your regular workout routine.
1. Squats
“Squats are a foundational move for building leg strength,” Stonehouse tells us. “You can add weight with dumbbells, a barbell, or a weighted vest to increase intensity. Squats are a fundamental exercise because they can help [you] build strength to effectively sit down and get up from chairs, bend over to pick things up, and beyond.”
- Begin standing tall with your heels placed under your hips or just outside hip-width.
- Press your hips back as you lower into a squat.
- Descend until your thighs are parallel to the floor.
- Press through both feet to rise back up.
2. Lunges
“Lunges are a great exercise for strengthening the glutes, [aiding] in good posture,” says Stonehouse.
- Begin standing tall.
- Take a big step back with one foot.
- Bend your knees to form 90-degree angles as you lower into a lunge.
- Repeat on the opposite side.
3. Walking or Jogging on an Incline
“Walking is a great exercise [for maintaining] cardiovascular health, but adding an incline, [such as] a hill or treadmill, will recruit more muscles, [like] your quads and hamstrings, and help you build leg strength,” Stonehouse explains.
4. Romanian Deadlifts
“Deadlifts are great for strengthening your posterior chain, which includes the hamstrings and glutes,” Stonehouse points out. “Deadlifts can help improve posture and fight that hunch that many people start to get when they age, and their bones become frail.”
- Start standing tall, holding a set of dumbbells or a barbell in front of your thighs.
- Hinge at the hips, keep your knees soft and back straight, and lower the weight to your shins or ankles.
- Squeeze your hamstrings and glutes, and return to the start position.
5. Stretching and Recovery
“Of course, with any form of strength training, you need to practice proper recovery, which can include stretching,” Stonehouse explains. “Stretching is so important to maintain mobility and flexibility as we age, especially in [your] hip and knee joints.”
Frequently Asked Questions about Maintaining Leg Strength as You Age
Why is it important to maintain leg strength as you age?
As you age, maintaining leg strength is crucial as it helps in supporting your body, improving balance, preventing falls, and overall independence in performing daily activities.
What are some exercises to help maintain leg strength?
There are several exercises you can incorporate into your routine to maintain leg strength as you age, including squats, lunges, leg presses, calf raises, and leg extensions. Additionally, activities like walking, swimming, and cycling can also help strengthen your leg muscles.
How often should I exercise to maintain leg strength?
Experts recommend aiming for at least two to three days a week of strength training exercises specifically targeting the leg muscles. It’s important to also include rest days in between to allow for muscle recovery.
Are there any lifestyle changes that can help improve leg strength?
- Ensure you have a balanced diet rich in protein, vitamins, and minerals to support muscle health.
- Stay hydrated to prevent muscle cramps and fatigue.
- Get enough rest to allow your muscles to recover and grow stronger.
- Consider incorporating activities like yoga or tai chi to improve flexibility and balance, which can indirectly help in maintaining leg strength.
