Morning exercises that restore leg muscles after 55 years

A board-certified health coach’s 4-move morning routine that restores leg strength after age 55.

There’s one thing you don’t want to develop as you age – it’s weak legs. This problem can lead to decreased mobility, difficulty in performing daily tasks, falls and in some cases increased risk of death. Leg weakness due to the natural loss of muscle mass, a process known as sarcopenia. But just because this happens, it doesn’t mean you can’t work hard to strengthen your legs. In fact, you should.

Building leg strength it makes walking, climbing stairs, getting in and out of a chair, maintaining balance, and doing daily activities much easier. What does that mean? You can live independently and have fun! We’re here with four exercises you can add to your morning routine that will help you rebuild leg muscles faster than just after age 55.

“Movement in the morning reduces stiffness, wakes up the nervous system and sets mood and confidence early. Short sessions improve fitness because they occur before fatigue and distractions. Starting the day with energy also increases energy and makes daily movement easier throughout the day,” he explains. Karen Ann Canhamdirector and founder Karen Ann HealthBoard Certified Health Coach and Nervous System Specialist with nearly two decades of experience in the wellness space.

Below, Canham breaks down four exercises to prioritize. the move targets a different aspect of leg function—squat strength, hip control, single-leg stability, and ankle strength—so you can progress faster and safer than doing squats alone.

Sitting down

1. Begin by sitting in front of a sturdy chair with your feet under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.
5. Do 2 to 3 sets of 8 to 12 repetitions.

Support steps

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1. Stand tall and hold on to a counter for support.
2. Engage your core and keep your chest high.
3. Step one leg back, landing on the ball of your foot.
4. Lower into a partial lunge, bend your knees and press your front heel into the ground.
5. Recover.
6. Repeat on the other side.
7. Do 2 sets of 10 repetitions on each side.

Stand up marches with the band

1. Place a resistance band around your ankles or the arches of your feet.
2. Stand tall with your feet wide apart and your legs engaged.
3. Begin the movement in place, lifting one knee at a time towards your chest, ensuring that the band stays tight.
4. Use control while lowering for 3 seconds.
5. Do 2 sets of 20 slow marches.

He carries a calf

1. Start by standing tall with your feet apart at the bar and facing a sturdy chair with your hands resting lightly on the back.
2. Engage your core.
3. Slowly rise to your toes.
4. Hold at the top for 2 to 3 seconds.
5. Lower back with control.
6. Do 2 to 3 sets of 12 to 15 repetitions.

Alexa Mellardo