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A Recommended Exercise for Leg Muscle Strengthening and for Preventing Falls

Safety
14 October 2024
Are You at High-Risk for Falling

Strengthening your leg muscles can help prevent falls, which are commonly associated with older adults. This exercise is both simple to perform and strongly recommended to be done as often as possible on a weekly basis.

  1. Sit on the front edge of a stable chair with your legs slightly spread and your feet on the floor.
  2. Place your hands on the arms of the chair on both sides of your body. Keep your back and neck straight, and lean your chest slightly forward.
  3. Lean forward and feel your body weight bent towards your feet.
  4. Get up slowly to an upright position. Try to use your arms as little as possible.
  5. Gently sit down again, maintaining control, without "collapsing" onto the chair.

Falls are a recognized and common phenomenon, typical of older adults, affecting both men and women, and extending beyond mere discomfort. Falls may cause a substantial decline in the quality of life and may lead to fractures and injuries. There are numerous risk factors for falls at the age of 65 and over, such as impaired sight and hearing, chronic diseases, medication side effects, insecure home environment, as well as imbalance, walking difficulties and muscle weakness.

Strengthening your leg muscles can help improve your balance, and it obviously prevents falls.
The exercise described here is a fairly simple one. It requires no prior preparation or special equipment since it can be done using a common household item - an ordinary chair.

As with every exercise or physical activity, it is important to be attentive to yourself and your body. Perform this exercise slowly and according to your ability. It is recommended to do it as frequently as possible, in two sets of 10-15 repetitions each. However, if you find it is too difficult, you can start with fewer repetitions and gradually add more overtime. Remember! Engaging in any form of physical activity is better than none.

Instructions for performing the exercise

  1. Sit on the front edge of a stable chair with your legs slightly spread and your feet on the floor.
  2. Place your hands on the arms of the chair on both sides of your body. Keep your back and neck straight, and lean your chest slightly forward.
  3. Lean forward and feel your body weight bent towards your feet.
  4. Get up slowly to an upright position. Try to use your arms as little as possible.
  5. Gently sit down again, maintaining control, without "collapsing" onto the chair.

Further highlights

  • During each exercise, ensure you maintain free and slow breathing. Do not hold your breath.
  • Repeat the exercise 10-15 times. Then, rest for a minute, and perform another set of 10-15 repetitions. Remember! If you find it is too difficult to perform 10-15 repetitions, start with fewer repetitions and gradually add more overtime.
  • Make sure to perform the exercise as frequently as possible during the week.
  • Try to perform the exercise without the use of your arms and aim for a greater number of repetitions.