The legs play an important role in many daily activities from walking and getting in a chair to supporting your body weight. Unfortunately, as you get older, you start to lose muscle and flexibility. This is why strengthening the muscles in your legs is so important. While walking is a great form of exercise, you’re going to need to do more to gain and maintain strength. In fact, the Centers for Disease Control and Prevention (CDC), recommends that seniors get 150 minutes of exercise per week with two or more of those days dedicated to strength training.
There are many muscles in your legs but today we’re going to focus on strengthening all areas of your thighs including your adductors (inner thigh), quadriceps (front of thigh), and hamstrings (back of thigh). Strengthening your thighs can help increase muscle mass, improve balance, and mobility. Here are 10 thigh workout moves for seniors!
Before we dive into specific thigh exercises, it would be a good idea to start with a dynamic stretch. Unlike a static stretch, a dynamic stretch uses movement to help open and stretch your muscles. Leg swings will help warm-up your muscles and target your inner thighs, hips, and glutes.
Start by standing with your feet about shoulder-width apart. Next, lift your left leg off the ground and hold onto a chair for support if you need to. Put your weight on the heel of your right foot. Then, slowly swing your left leg from side to side without twisting your torso too much. Return to the starting position and then repeat with the right leg.