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Learn how you can strengthen your legs to prevent falls with Julie and her cat Tiddles

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Strengthen Your Legs

Poor leg strength can limit an older adult’s capacity to perform their activities of daily living, and increase their risk of falling. Muscle strength is a key component of balance, and is required to safely perform tasks such as getting up from a chair, climbing stairs, and remaining upright if knocked off-balance.

Leg strengthening exercises can help to prevent falls in older adults living in the community. Regular exercise plays an important role in maintaining and increasing the size, strength, and capacity of muscles.

How can I assist older adults to strengthen their legs?

Exercise programs aimed at increasing the muscle strength of older adults should involve moderate-intensity resistance training. As good balance is also important for preventing falls, balance exercises should always be included in strength exercise programs. Endurance exercises such as walking and aerobics are effective for improving general fitness; however, these exercises are always recommended in conjunction with strength and balance exercises to reduce the risk of falling.

Regular physical activity and exercise can also help to maintain bone density in older adults. Protecting bone density can reduce falls risk and reduce the likelihood of fracturing a bone if a fall does occur. Bones can become stronger when an impact or extra strain is placed on them.

Exercises that are excellent for improving bone strength in older adults include:

  • Weight-bearing exercises (exercise performed on the feet) such as walking, jogging, tennis, dancing and aerobics
  • Progressive resistance training (training which becomes more challenging over time) such as lifting weights or using gym equipment

The Stay On Your Feet®  Strengthen Your Legs Exercise Flyer and the Strengthen Your Legs with Julie animation, includes basic leg strengthening exercises that older adults can do in their own home. Additionally, access our eDirectory to find a local exercise class for your client.

Helpful links:

Stay On Your Feet® is provided by Injury Matters and funded by the Western Australian Department of Health.

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Government of Western Australia Department of Health Injury Matters