Strong Legs For Seniors (The ONLY Leg Workout You Need!) 65+
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- Опубліковано 18 чер 2024
- In this video Dr. Justin Stiver shares 4 exercises to help seniors (65+) build leg strength. This simple workout can be done from home and only requires 15-20 minutes, 3 times per week. It can also be adapted to your individual level and strength. Leg strengthening is one of the most important things seniors can do to improve balance and increase mobility. Leg strength has been directly related to increased life expectancy!
Hip & Core System:
crossoversymmetry.com/product...
Step:
amzn.to/3w5BGGc
The Active Adult
www.theactiveadult.com
00:00 - Intro
00:14 - Importance of Leg Strength
1:18 - Heel Raises
3:37 - Sit To Stand
6:24 - Side Stepping
9:20 - Step Ups
Thank you to @muscleandmotion for the incredible anatomy animations!
To say the least, you are clear in your instructions, down to earth, excellent, generous, kind, and easy to follow. I am positive that, when people find you they will easily follow your instructions and you will be improving their lives in so many ways quickly and efficiently. Thank you!
Wow, thank you! We really appreciate your compliments.
I am 73 and out-of-shape. These exercises and gradations are appropriate for me in gradations and targeted muscles. Thank you!
Good luck!
Could you please write down the details of the band for side stepping exercises. The name and brand.
Great..most seniors have foot problems, causing more falls than anything else, but help is sketchy, because it’s the hardest thing to treat, more nerves, bones, sinews etc.. which also stops people from doing the other areas like knees etc
Thank you.
Thank you so much for the informative information very clear and concise
Thank you
Countless thanks for the exercises ......watching fr Philippines
Very helpful content for seniors!
Interesting information, helpful useful 😊😊😊😊
12 weeks after hip replacement. Will do these for extra strength. Thanks a lot great video
This was excellent. Exactly what I need. Thank you I have to save this but I did take notes to remind me. Thanks again!
Thank you!😊❤
Thank you verry helpful
Thanks respected sir , u explained very deeply , iam seventy three even I been doing exercises since for last 35 years ,still ur advice is very helpful. Thanks
Thanks
This video is well done and very applicable for many adults who want to stay strong and mobile! I absolutely love the sit to stand exercise and believe it is extremely functional for building lower body strength! When this gets too easy I also love progressing my patients to goblet squats where they now have to hold a weight next to their chest as they stand to add an extra challenge! Great job Justin Let’s keep making people 💪 STRONG!
Valuable presentation. Thank you, Dr. Silver.
Thank you😊
THANK YOU !!
Thankyou
Excellent exercises
Very educational. Thank you
Excellent
Good stuff, thanks!
Très bonne vidéo. Intéressant de voir quels muscles sont sollicités.
Me and wife going to start together on these seem simple enough.
Thank you so much
I am going to start exercise now
Nuala
Eire
Excellent, succinct explanation. Well paced narration.Clear camera angles. I am encouraged to do these to fight Osteoporosis , improve balance, strengthening, fitness. etc. Thx. Retired Reg N.
We really appreciate your feedback. Thank you.
I'm 74 years old. 50 squats in a row. Asian squat instead of chair. Works for me.
Likewise.
Much appreciated ❤
This video is very helpful. I got a idea from the instructor using exercise bands at the knees and doing sidesteps. For a few years I have been doing squats, walking, running and other exercises.
Keep it up and never stop. It is when you stop that you cannot do it ever again. Keep that muscle mass, strength, stability, mobility and balance. 👍
@@joyceanderson8648 Thank you.
Thanks so much!!! ❤ This is great content to begin. I love the understanding of all of the exercises and the muscles they target.
Love it!
Nice i like it ❤❤❤❤❤❤❤
Same exercises doing at PT!!👍
Perfect!
I will do this everyday
If you toe out you are walking on your heels and give more pressure on your ankle, if you slightly toe in your ankle straightens and your toes do your walking
Thank you!!
Thank you! I have broken both hips in the last 6 months. What do you think of ankle weights?
Ankle weights are a way to increase the intensity of the exercises if they are not challenging enough. We use them sometimes in the clinic, along with other things. Make sure you are able to do the exercises with proper form before using them!
I would like advise on strengthening my thigh muscle.
I cannot get up from any chair with out pushing up with me arms.
Climbing stairs again my thigh muscle are the problem.
Whats he best excersise to stegnthen my thighs, please anyone.
Thank you I'm an older Woman and I will try these
Wonderful!
Are there any you can do for hamstrings/buttocks? I feel like 2 of three are targeting quads, and if you only strengthen one side of your body, or part of muscle structure, you increase the risk for injury because 1/2 of any movement is weaker than the other.
The sit to stand exercise targets the glutes (as well as the quads like you mentioned). Hamstrings and glutes are also being worked with step ups. However, there are other hamstring-dominant exercises you can do. I will keep this in mind in future videos! Thank you for the suggestion!
I try
Would you recommend sits up exercise at age of 60+
You stated keep your toes pointed straight out while attempting these exercises, what if you're natural position is sli g htly outward or slightly inward
@jameslewis6569 Slightly out or in (if that is your natural position) is perfectly fine. Just pay attention to keeping them in the same position even as you start to fatigue. As people fatigue they usually start turning outward more to avoid using the hip abductors. Great question by the way...
I'm 75 now, and do weight training regularly. Plus, yoga, skipping, kettlebells.
All you oldies, turn off the TV and get off your raggedy arses, start walking and doing the stuff I mentioned.
Eat more protein. I'm 79kgs/174lbs, and eat 140g of proteing six days a week.
If you're not exercising that much you could do around 80-90g of protein. Not too many carbs.
Do you BMI online somewhere.
But please get busy with it!
First, the only true way to check your BMI is to get measured, preferable with a float tank. Second, excessive protein can wreak all kinds of havoc on your organs.
Getting up from sitting is very right. Los my athleticism when my wife passed 3 years ago. I working at rebuilding my body, especially my hips. Keep moving.
I could get up
I’m in my 30s but am suffering from MS Ataxia, thank you for your clearly explained video 😊
Thank you. Keep working hard!
I am 63 years old I could stand to get back into shape. Not only that but to strenghen my legs. Then to get rid of excess body fat that I don't need on me.
82 yrs old here
, exercise and carnivore diet and you will get stronger and lose the body fat.
@@donnapope2058 Love that 🙏💪👍
Please provide transcript in English
I swear my shin splints were activated just watching these heel raises.
Please do them though. You need to stay mobile as long as possible. 👍🙏
1 can do 125 squats non stop with 100 pounds!
That is one set of 125 reps non stop!
I am 76!
I do 100 reps two times (200) with 65 pounds every day!
I also can do 13 chin-ups!
And run a 9 minute mile!
Fantastic!
👍From IRAQ
How many reps and sets?
Each exercise has the sets and reps listed as I am talking about it. A couple sets to fatigue is a good place to start.
Your excercises appear to be helpful, but as in my case how do you perform these functions with 1 leg? I have recently had a BTK amputation. HELP. Also my amputee clinic is expecting me be able to stand on 1 leg without losing my balance. In all of my life time, I have never stood on 1 leg. My balance at the present time is pathetic.
This same channel has a video on improving your balance. Just start holding on to a counter, wall or very stable, nonmoving chair (no rocking chairs or rocking recliners), and practice balancing. Practice for 20 seconds, 3x a day, until that is cake. Then increase the amount of time, until it's minutes. Eventually you will do this. Do it 4 times a week for improvement, 3X a week for maintenance. You got this!
Do you have access to a good physical therapy clinic near you? In our clinics we have an overhead track/harness system which we can use for safety while working with certain patients. We have rehabilitated quite a few patients with BKA and AKAs. I would highly recommend doing a round of formal physical therapy (4-6 weeks) to get yourself stronger and more confident. After that, a sturdy grab bar installed for handheld support and you should be able to do many of these exercises. However, because working with a new prosthetic is not easy, I would seek professional help with the PT first.
I'm 63, I walk daily and climb stairs, it helps alot
I can't stand on my toes especially my left side
How about walking backwards
Walking backwards can be a very good and challenging exercise. Since these videos are meant to be done at home without supervision, I hesitate to recommend them broadly. If someone lacks confidence in their balance, they could be dangerous. However, we do this very frequently in our PT clinics when a PT is helping in case of a fall.
Quad strengthen.????
Neoroflex PHilippines
Not all 65 year old and older are the same. If you have been exercising all your life, your power loss reduces compared to sedentary people. I still race push bikes at 65, I will age more slowly because of it. On an hour's threshold training ride on zwift, at around 25 mph average, only a handful of people overtake me and stay in front out of thousands. Use it or lose it and the cardiovascular system is the most important to maintain, as well as staying slim with diet control. I watch the gap between myself and sedentary friends and family grow year by year and now it is so obvious, I would say that my flexibility, balance, power, endurance and agility is that of at least a decade less in age than people I know, who do not exercise and have a garbage lifestyle. I also take no prescription drugs and have zero comorbidities.
I agree!
I have pinch Nurves i also have Nurves feet
Neuropathy?? I have that in my right hip after a blood clot and 4 stents in my abdomen.
Calfs?
Calf muscles are the muscles in the back of the lower legs that are made up of the gastrocnemius and the soleus muscles. Thank you for watching!
Shouldn't that be calves, other wise we're talking about livestock!
@@dudley7540 Calf muscle= one leg calves= both. I actually believe the Latin root for the anatomy related term comes from the meaning Livestock! Fun fact.
I do 340 lbs. on leg press with 4 sets of 25 reps. I’m only 65 however.
Amazing and good for you. 🙏🙏👍💪
I lose my balance
Gotta practice BALANCE. Go slow and work up to more balance exercises. Try PT. Find out if any meds make you dizzy and work around those to do your exercises. Just my thoughts. Bless you❤️❤️🙏
Wqqi@@joyceanderson8648
Unless you have CMT then it will not work.;
I do squats of 100 pounds. 3 sets 15 reps. Plus lunges with 35 pounds in each hand. I’m 77. I think you don’t set very ambitious goals.
That is great! Very impressive. Keep up the good work. This video would be a great starting point for people who want to work to be more like you one day!
Wish i had someone to workout with that was motivating. Sometimes working out is soooooo boring
Sole of are starting ay Zero base line. Due to life issues.
Ok, Rocky. Even he didn't walk into a gym for the very first time with no experience in weight lifting a do what you say in your comment.
This vid would more for beginners, not for us that have built up muscle strength.
Attach a picture yourself, please.
Big deal. 😊
👎🏿👎🏿👎🏿👎🏿
I would add grapevine walking like in this link but at walking speed
ua-cam.com/video/uWavy_f2sVY/v-deo.htmlsi=S0IO2CtbHj2mx4yP
If you feel your legs getting tired use backward and/or grapevine walking to reset your muscle tone. We’ve been using this method while hiking and it’s totally recovers the muscles. I now include it in my normal walking routine. Now when the PT does the hip abductor test she can’t get any loss of strength 👍
Definitely could be a progression!
Thank you
Excellent