We gain wisdom as we age, but we also lose muscle mass and bone density. Luckily, leisure walking and gentle leg exercise can help keep our golden years mobile.

Your body responds naturally to fulfill its daily demands. But as activities become less vigorous, you can quickly lose strength.

If you have been too inactive, your muscles might fail when you need them most. That’s why sedentary lifestyles are arguably the greatest health risks for seniors.

When it comes to mobility, it really is a case of “Use It or Lose It.”

Maintaining a baseline of physical demand on our bodies, especially the legs, is needed to retain mobility. This could simply mean taking walks on quiet streets, treadmills, nature trails, in shopping malls, and at indoor or outdoor running tracks.

But walking alone likely will not be enough to provide the challenge your leg muscles need.

To start, try these daily chair exercises:

Chair Squats: Stand facing away from the seat of a sturdy chair. In a controlled motion, sit in the chair and then stand back up while breathing steadily. Work toward not using your arms for support and not resting in the seat. Start with a few repetitions and progress to 10 performed twice per day.

Chair Leg Extensions: Sitting upright in a supportive chair, slowly straighten one leg and hold it horizontal before lowering it back down. Work toward holding for ten seconds while breathing normally.  Start with a few repetitions and progress to 10 performed three times per day.

Chair Hamstring Curls: Holding firmly to the back of a chair, stand tall with your eyes forward and bend one knee so your heel rises as far up toward your lower back as is comfortable.  Start with a few repetitions and progress to 10 performed three times per day.

If needed, the difficulty of either of the last two exercises can be gently increased with the addition of light ankle weights.

If you feel you would benefit from additional assistance with leg exercise, consider scheduling a gym or home visit with a personal trainer or exercise therapist specializing in seniors’ mobility issues today.

For more information call Karp Home Care at 604-420-7800