Engaging and strengthening your leg muscles can help aging adults stay active. Strong legs can help you maintain your independence and mobility, making everyday tasks like walking, carrying groceries, and going up the stairs easier.
Training your legs also helps prevent the risk of falls, improves coordination, and supports an improved quality of life.
Exercising doesn’t have to be strenuous. Try these simple and effective exercises that you can easily modify and practice within the comfort of your home:
- Sit-to-stands
- Heal raises
- Seated or standing leg lifts
- Marching in place
- Ankle rotations
- Glute bridges
You can perform these exercises in the comfort of your living room or with fellow friends at Inspired Living’s fitness center. We’re here to support your wellness journey, no matter your fitness level.
Sit-to-Stands
Sit-to-stands is an exercise that mimics the action of standing from a chair, a fundamental and functional daily activity that targets your quadriceps, hamstrings, and glutes.
What to do:
- Sit on a sturdy chair with your feet flat on the floor & shoulder-width apart
- Cross your arms over your chest or place your hands on your thighs for support
- Push through your heels to stand up slowly
- Lower yourself back down into a seated position with control
If you feel unsteady, place the chair near a wall or table for extra balance and use your hands for additional support.
Heel Raises
Heel raises help to strengthen your calves and improve overall balance for better stability while walking.
What to do:
- Stand behind a sturdy chair or wall, lightly holding onto it for balance
- Keep your feet shoulder-width apart
- Slowly raise your heels off the ground until you’re standing on your tiptoes
- Hold the position for a few seconds, then lower your heels back down
If standing is too challenging, you can practice this exercise seated by placing a rolled towel under your feet, creating additional space, and gently pressing down for resistance.
Seated or Standing Leg Lifts
Leg lift exercises activate your quadriceps, hip flexors, and outer thigh muscles, improving mobility and stability around the hips and knees.
For seated leg lifts:
- Sit in a chair with your back straight & feet flat on the floor
- Extend one leg straight out in front of you, keeping it parallel to the floor
- Hold it for a few seconds, then lower it back to the ground
For standing leg lifts, always use a chair or wall for extra support:
- Stand behind a sturdy chair, gripping it lightly for support
- Lift one leg out to the side, keeping it straight
- Hold for a few seconds and return to the starting position
Marching in Place
Marching in place can boost circulation while improving coordination by engaging your hips, thighs, and lower back. If standing is difficult, you can perform this exercise seated by lifting your knees toward your chest one at a time.
What to do:
- Stand tall with your feet hip-width apart near a wall or chair for balance
- Slowly lift one knee toward your chest as high as you can, then lower it
- Repeat this action, alternating legs
- Continue for 1–2 minutes or as comfortably as you can manage
Ankle Rotations
Ankle rotations help improve ankle flexibility while increasing circulation in the lower legs, preventing stiffness and swelling in the feet.
What to do:
- Sit in a comfortable chair, keeping your back straight
- Extend one foot slightly off the floor & rotate your ankle in a circular motion, first clockwise & then counterclockwise
- Switch to the other ankle after completing a set
You can also perform this exercise while lying flat on your back, keeping your legs elevated with your knees bent at 90 degrees.
Glute Bridges
Glute bridges support a stable pelvis, stimulating overall mobility by strengthening the glutes, hamstrings, and lower back muscles.
What to do:
- Lie on your back on a flat surface with your knees bent & feet flat on the ground
- Slowly lift your hips off the floor, engaging your glutes & core
- Hold the position for a few seconds before lowering your hips back down
If lying on the floor is too challenging, you can support your lower back with a yoga block or soft pilates ball. Another modification option:
- Squeeze your glutes while sitting on a chair with your feet pressing into a footrest
The Role of Assisted Living in Wellness
Assisted living communities, such as ours at Inspired Living at Alpharetta, offer a supportive environment for older adults who wish to make overall wellness part of their daily routine.
In addition to 24/7 assistance, our community offers Thrive personal wellness programs, offering residents a chance to nurture their minds and bodies holistically.
Group fitness classes are a given, but nothing compares to the fun of swimming to relieve joints and muscles or relaxing after a workout class in our on-site pool.
Trained professionals are available to guide proper form and safety. They work alongside residents to support their unique wellness journey. We can help you create a consistent routine tailored to your strength, mobility, and wellness levels.
Whether your goal is to build endurance, increase strength, or enjoy moving, the key is getting started!
Step into a Stronger You
Regular movement is vital to help keep your legs strong and mobile, support your balance, reduce the risk of falls, and maintain independence.
Whether you enjoy performing these exercises in the comfort of your living room or are eager to explore fitness options in assisted living, our Inspired Living at Alpharetta community is here to support your journey to a stronger you.
Connect with Inspired Living at Alpharetta today to schedule a tour of our assisted living community and learn more about our holistic approach to wellness.
