Lower Body Exercises For Older People

Similar to upper body some of these can be changed to be seated if they aren't already to make them a little bit easier. But have a go at them and see if you need to adapt.

• Ankle Circles - While seated or standing (on one leg) aim to make a circle with your big toe and rotate in one direction 10 times and then the opposite direction for 10 times.
• Ankle Alphabet - An extension of ankle circles, if they become too easy, is to write the alphabet with the big toe from A to Z or try to spell your name.
• Seated Knee Flexion - While seated, slowly lift one foot upwards until your leg is straight out in front of you, hold for 5-10 seconds and then lower to the start. Complete the same with the opposite leg, try both legs at the same time to make this harder.
• Calf Raises - While seated (or standing) keep your feet flat on the floor. When ready slowly lift the heels off the floor to mimic standing on tip toes, hold for 5 seconds and then lower. While seated make this harder by having something on your lap to increase the weight.
• Side Hip Raise - While standing slowly raise one leg out the side from the hip as far as is comfortable. This is a bit like half of a star jump, you can open the arms up too to make it more challenging. Hold at the highest point for 5 seconds and then lower back to start, repeat on the opposite leg. 10 times each side.
• Sit to Stand - A simple but effective exercise is to simply practise going from sitting to standing position. The main focus is to try and complete without having to use your arms to pull your weight up but to drive purely from the legs. Complete 10 sit to stands.
• Forward Leg Raise - The aim is to complete this standing but you can hold on to something for balance. Lift one foot up keeping the knee straight in front of you, a bit like you have kicked a ball, as high as possible. Hold in this position for 5-10 seconds and then lower. Repeat with the opposite leg. Repeat 10 on each leg.

They will also build strength in the bones and muscles as you get better at them you an add weight to make them harder and progress. Also a bonus is they will help to burn calories to increase weight loss if you have become inactive and gained a little excess weight.

Remember to seek advice before starting any exercise programs especially if you have any health problems whether it be organ related or bone/muscle disorders. If you feel significant pain during or after any of the exercises, stop and seek doctors advice before continuing. Drink plenty of fluids before, during and after completing the exercises also.

See Also: The 6 Powerful Benefits Of Walking

You should aim to complete 10-12 repetitions of each exercise on each leg unless stated otherwise and do 2 or 3 exercises a day. Don't try to complete all from both sections on your first day, pick 2 from each and do them 3 times a week. Change them up to stop from getting bored.