Your Legs are the First to Go. Do This Simple Movement and it Won’t Happen to You!

In a recent article, I wrote about how, as we get older, our legs are often the first part of our body to show real weakness. Most of us tend to neglect our legs. We spend a lot of time plunked down on the couch watching TV or otherwise sitting down. As we get older, we don’t walk as much, we rarely run, and most seniors don’t do any special leg exercise.

You can’t be in the flow of life with a weak body, and leg strength is a major part. Too many seniors are limited in what they can do because they lack the leg strength to move around a lot, or even spend much time standing.

Yes, the famous Tufts University study on leg strength many years ago, demonstrated that anyone, no matter their age, can increase both size and strength in their legs. The study focused on people from their 60s to their 90s.

Recently a friend of my had her second hip replacement surgery. I have taken her to her Physical Therapy sessions a couple of times. She is doing great. Last week, her Physical Therapist had her doing chair squats to strengthen her legs. What are chair squats? You sit down and stand up using a straight backed chair without pushing with your arms, only your legs. Her therapist said that most people use their arms to help them get up, but when they are using their arms, they are using much weaker muscles. She said to use only the stronger muscles, and in doing so, you’ll make them even stronger.

BUT, her therapist told her not to actually touch the chair; to stop when she gets close to the chair. Hold for a second, then stand back up. These are called “Air Squats” in fitness language.  Yes, take the CH out of CHAIR squats and you have AIR squats.

As you are able to wean yourself from having a chair under you as a safety net, you can go a little deeper with the squat. We used to call these “deep knee bends”.

And of course, the knees actually come in to play with deeper squats. This is a point at which you must be very aware. Often these exercises are given for recovery from knee or hip surgery. They are not easy. The knee is a joint and has often deteriorated with age.

Here’s a secret. As you approach the low point of the movement, and as you reverse direction to up, focus on an area around two inches (plus or minus) below your naval, and tense it. It will direct your energy and actually make the exertion easier. Strange but true. You can use that technique in most exercises to get the maximum energy boost.

Simple squats with a chair are the best starter exercises for legs. Doing them without touching the butt to the chair is even better.

Practice makes it easier. The more you practice, the stronger your legs become. Don’t overdo it but keep on practicing at every opportunity. Just do it and keep doing it. Soon you’ll be able to take the stairs two at a time. Think I’m kidding? I’ve mentioned to a lot of seniors that I do it, and a surprising number replied that they do it too.

I’ve only talked about leg strength in this article. You must be agile as well as strong. You need to be able to quickly move and change direction. Leg strength combined with agility can prevent a serious fall or helps you recover when you get off balance. Skipping, walking and agility drills will help keep your legs agile. Agility? That’s a subject for a future article.

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