Mobility can be a huge issue as we age, however, proper exercises would help resolve such an issue. These suggested daily workouts can be done in the comfort of your home.
As we grow older, our legs become weak. According to Healthline, it is important to maintain a good diet and also workout to strengthen our legs as we age. Healthy legs are crucial for maintaining mobility in old age. While we all aspire to have a balanced lifestyle, going to the gym every day may not sound like a convenient option. Our busy work lives and family lives usually leave us with no time to hit the gym. In these cases, home exercises are a more viable option.
Here are a few leg exercises that you can do in your house or in a nearby garden. It will help you build strong legs and burn excess fat:
Stand straight with your shoulders on either side. Remember to keep your back straight and chest lifted. As per Stylecraze, keep your fists lose, bend your arms at 90 degrees, and swing the arm opposite to the foot stepping forward. While walking, strike the ground heel first and slowly shift the pressure to the balls of the feet. If you are a beginner, start slow. However, you can slowly increase the speed till you feel that you are breathless but can still talk.
Before you plan on starting the workout, get yourself a comfortable pair of walking shoes that are non-slippery.
This is a very easy home workout routine. Place an exercise step on the floor and adjust it to your suitable height. Stand behind the step adjusted to your required height. Lift your foot and place it on the step. Remove your first foot from the step while placing the next on the step. Continue stepping up and down at a faster pace as if it feels like you are jogging with every alternative step.
According to Self, stand on your feet with your shoulders apart and your toes pointing outward. Place your arms on the sides with the handles of the dumbbells in your hands. Bend your knees and push your hips to the back and lower the dumbells till they almost reach the ground.
Make sure that your chest is lifted and your knees are behind your toes throughout the workout. Be careful not slouch, but maintain the natural curve in your back. Go back to the starting position and repeat the lifts 10 - 20 times.
According to Stylecraze, the basic squat is one of the best exercises to tone and strengthen your legs.
Place your feet apart with shoulder-width space in between. Place your arms on the side. Push your buttocks behind and bend your knees as if you are in a sitting position. Extend your arms out at shoulder height. Also, make sure that your knees are not behind your toes.
Hold yourself in the position for about 10 seconds then slowly come back to the standing position with your arms resting your sides. That is one complete squat.
Doing 2 - 3 sets of 12 squats each is a good start for beginners.
Place your feet wide apart with your arms on the side. Jump up while spreading your legs apart and raising your arms overhead. Before landing, bring your arms and legs back to the initial position. Repeat the same for 2-3 sets of 10 jumps each to get great results.
Lie on the ground with your left side while using your left hand to support your head, and right hand on the floor in front of you. Ensure your legs are one top of the other.
Keeping your upper body straight, lift your right leg as high as you can. Hold it for a few seconds and then come back to your initial position. Change the sides and repeat the exercise. Do 10 - 20 reps while alternating sides.
Get yourself into a pushup position with your body held straight from head to heels and shoulders to wrist. While Holding that position, fold your right leg such that your right knee is pointing towards your left shoulder. Get back to the push-up position and repeat the same with the other leg. You can start with 5 - 10 reps, and gradually take it up to 20 - 25 reps.