Strength Training Leg Exercises

simple. basic. effective.

Strength training leg exercises are some of the most important exercises you can do to gain, maintain or improve your independence. Done by patients and caregivers a like, the follow information will transform your feeble legs and back over the next days, weeks and months if done faithfully.

Invest only a few minutes several times a day - follow the tips on a daily basis and you'll be amazed at your progress. Forget home exercise gyms, gym memberships and the like! This is baby boomer fitness and it's simple, basic and effective!

First Things First

Consider the real reason why you are in the condition you are and why you may need to consider strength training leg exercises:

Are you easily breathless when you climb your steps or walk?

Are your legs exhausted by the time you reach your destination?

Are you in pain during the walking process?

Does it take you a long time to reach your goal?

Do you require human help to climb your steps or get to your destination?

Do you fall frequently?

Do you have a fear of falling?

Are you completely unable to climb your steps or walk at all?

Fist, let's talk about how you can add years to your life and strength to your frame by addressing some of the questions above in a logical, productive, pro-active manner.

Are you easily breathless when you climb your steps or walk?

You may be breathless for different reasons. You may have a lung condition(s) such as COPD, emphysema or pneumonia. You may be deconditioned due to inactivity or surgery recovery. This is where strength training leg exercises are very effective.

If this is your only physical limitation, try this first:

Walk once every other hour. This must be further than perhaps your typical walk to the bathroom every hour.

Stand up and sit down every other hour (in between walking hours) 8x from a comfortable surface (see below for height guidelines).

Depending on your initial breathless reason, you should be able to climb your steps or walk 200-300 feet in about 3-6 weeks.

Are your legs exhausted by the time you reach your destination?

If this is your only physical limitation, consider the following plan for strength training leg exercises:

Find a sitting surface that you can stand up from without using your hands to push you up. This can be a straight back chair, a couch, the toilet seat or a bed. NOTE: If you are unable to stand without help, have your caregiver offer both of his or her hands for you to pull on. This strengthens both sets of arms and both backs in the process!

Sit down and stand up 15x from this surface.

Do this 3x every other day

After 3-4 weeks of this one simple yet effective strengthening activity, a whole new world of possibilities will open up for you. Climbing the steps never felt so easy! Walking through your house is once again possible!

Are you in pain during the walking process?

If pain is keeping you from being able to ambulate (walk) in your home even short distances, you may or may not have options to try.

If your knees are 'bone on bone' when you walk, a chair lift for stairs may be your best option. 'Bone on bone' typically brings weakness with it. You may want to try the recommendations listed above for strength training leg exercises but 'bone on bone' does not typically fix itself.

If your pain is from weakness which is normal or lack of range of motion (ROM), you may try the strength training leg exercises routine listed above in addition to the links below

Does it take you a long time to reach your goal?

home health physical therapy strength training leg exercises If time is what ails you... complete some of the tricks mentioned above to strengthen your lungs and your legs. When this begins to improve, your timing will too! Keep climbing! Keep walking! You may find that you could beat a chair lift to the top!

Do you require human help to climb your steps or get to your destination?

If you are considering a chair lift for stairs at this point, you or your care giver are likely getting weaker. Here's a strength training leg exercise plan for you to try:

You AND your care giver make it a point to walk every other hour and sit to stand to sit every other hour in between. See above

If, after several weeks of pouring your heart into getting stronger, things are still looking dim, you may want to continue your consideration of buying a chair lift for your stairs.

Do you fall frequently?

home health physical therapy strength training leg exercises Falling can be caused by several different things. Some falls are fluke i.e. tripping over the dog or a rug. Others are caused by internal reasons i.e. vestibular, aging eyes, weakness, loss of ROM etc.

If you are a frequent faller, you can work on the strengthening mentioned above. You may also benefit from a physical therapist evaluating why you are falling and addressing that. A simple phone call or trip to your physician inquiring about these services is usually all it takes. Or you can look up a home health care agency in your yellow pages and ask if they offer physical therapy. Ask them how they can help you get the help you need.

Falling is a serious and sometimes life threatening issue. Don't think it will just go away... get the help you need now.

Do you have a fear of falling?

Falling is a very real fear and concern for caregivers and patients alike. Fallers begin to 'nest' to keep from falling again and thus starts a cycle of weakness, sickness and debility.

My encouragement to you is to begin the first strength training leg exercise workout routine listed above to improve your leg strength. This will help you to regain confidence in walking, stair climbing AND in life! You will likely become more active not to mention feeling much better.

You may also want to follow the recommendations listed just above. Seek out a home health care agency who provides physical therapy to address the specific reason why you might be falling.

Are you completely unable to climb your steps or walk at all?

If a stroke, car accident or the like has left you completely unable to access all levels of your home, your consideration of a chair lift for your stairs is likely your best option, however a custom designed strengthening program from your home care physical therapist can help you gain some strength.