All seniors know that regular exercise is very important for them....staying active and moving can be the key to a happy and healthy life for them....if it's not too late to start an exercise program! Strengthening is very important for the elderly and their feet. Strengthening exercises should be included in their training program.. Did you know that falls are one of the main causes of injury among the elderly?.. Injuries from falls can be severe and even fatal. You'll feel more confident walking and even standing up...from a chair, walking around the neighborhood, etc..follow your grandchild to do your exercises with ease..strengthening exercises don't require special equipment and can be done in your living room while watching your favorite show..check with your doctor to make sure the exercises are safe before starting any new activity..how stretching exercises strengthen leg muscles in the elderly..if your hip joint range of motion is limited due to lack of exercise. Proper flexibility is limited, the person may not be able to move in certain directions... As a reminder, it is better to do these stretching exercises in the morning or in the evening... Sit-ups are often the main exercise to strengthen the leg muscles in the elderly, but it has limitations... Improper hip flexibility, the range of motion is limited, the person cannot move in certain directions... What are the causes of leg muscle weakness in the elderly? There are many reasons for leg muscle weakness in the elderly. Below are some of the common causes: ### 1 .... Peripheral artery disease Peripheral vascular disease weakens the blood circulation in the legs and prevents sufficient blood flow in it... Numbness, discoloration, muscle cramps and tingling are some of the symptoms of this disease... Also, the lower limbs and feet are colder than before... ### 2.... Lack of nutrients If there is a lack of calcium, vitamin D, magnesium, iron and other essential micronutrients, leg muscles become weaker. Getting the right nutrients is very important for building muscle tissue and bones. Leg muscles can be strengthened by exercise, but nutritional problems must also be addressed. Alzheimer's and Parkinson's affect walking and stepping....the balance of the body is also disturbed....each of these diseases weakens the leg muscles after a while and increases the possibility of a person falling...the damage caused by diabetes, which is usually diagnosed in the elderly, is more than the increase in blood sugar....diabetes and severe muscle pains cause pain in the legs again...blood circulation in the legs....in some cases, diabetes can lead to become neuropathy and destroy any sensation in the legs.... In this way, over time, the leg muscles become weak.... ### 5.... deep vein thrombosis This condition, which indicates a blood clot deep in the leg, is common among the elderly.. Blood collects near the clot and does not return to the heart.. If the blood clot breaks and goes to the lungs or heart, serious health problems arise.. Pain, cramping and swelling in the leg are symptoms of deep vein weakness that leads to muscle weakness. in If you are suffering from any of the above diseases, in addition to taking the medicines needed to improve leg muscle strength, you should also do leg exercises.... Exercises to strengthen leg muscles in the elderly ### 1 .... ABC exercise and ankle circular movement Slow and gentle ankle movements are a great way to warm up your calf muscles and are especially great at the beginning of any workout....maintaining good range of motion in your ankles is important and can be very easy and even fun if you make it a routine....ABC or ankle circles are great because you can do them sitting or lying down..stand firmly on the floor....if you do this exercise, having a support such as a railing or wall is highly recommended be.... Ankle exercises can be done at any time of the day, even while you're sitting on the couch watching TV! To do this exercise, slowly move your ankle to show the letters of the English alphabet with your toes.... If you don't want to move your foot in the direction of the alphabet, just try circular movements.... To get the best results, do the movements clockwise and counterclockwise.... Read more: Orthopedics for the elderly in Shiraz ### 2.... raising the leg The leg raise exercise is very beneficial for the leg, back, hip, hip and thigh muscles....all these areas are engaged with just one simple exercise!..strengthening these areas of the body is important to improve balance....this exercise can be done lying down or standing....here we explain how to do this exercise in a standing position because it is probably more possible for many seniors....stand on the back of a chair and after holding the back of the chair for balance, lift your leg from the chair to the side do... as you raise your leg, keep it straight from hip to heel.... hold for five counts and then slowly lower your leg.... for better results, instead of letting go, engage your leg muscles as you lower and lower the other leg in a controlled manner.... repeat for the other leg.... do ten movements each time... ### 3... partial squat This exercise is a modified version of the squat and a great strengthening exercise!..grab the back of a chair and lower yourself into a semi-squat position....to do this, bend your knees while keeping your back straight....don't bend so much that it hurts....this exercise should challenge your body, but not be painful....lift yourself up and stand up....repeat this exercise ten times....### 4....leg extension This exercise is one type of leg extension that can be done while standing....place your feet firmly on the floor and use the back of a chair for support....with your knees straight, lift one leg behind you and then bring it back....do the same for the other leg....another variation of this exercise is using small weights.... If you want to use weights, start with weights and if you can with a ## high tip.... 5 ....Standing on heels Use a chair for support for this exercise as well....Heels are a great leg strengthening exercise....You can stand up straight and place your feet firmly on the floor and use the chair in front of you for support, slowly raise your toes and stand on your heels....Commit to incorporating one, two, or all five leg strengthening exercises for seniors into your daily routine..Results You will also feel more confident and comfortable....Our Treatment Programs at Dr. Clinic Love is designed to keep you healthy and happy.... Our centers are busy providing therapeutic services for the health of clients every day.... Contact us today for more information....