Each year, we learn more about the tremendous health benefits of staying physically active throughout our lives. The work of scientists, health professionals, and older adult volunteers has greatly increased our knowledge about the aging process and how we can maintain strength, dignity, and independence as we age. Leg strength exercises are one of the most effective and efficient methods of improving your health as you age.

Participation in regular leg strengthening exercises is essential to staying strong and vital during older adulthood. Studies at laboratories around the world have shown that leg strength training benefits women and men of all ages and all levels of fitness and can be particularly beneficial for older adults. Leg strength training will allow you to perform everyday activities like climbing stairs and getting out of a chair with greater ease and with less risk of falling, and this freedom of movement can have a considerable impact on your quality of life.

Experts agree that aerobic activities should be supplemented with strength-developing exercises at least twice per week. These activities can help you:

• build strength
• maintain bone density
• increase the associated strength of your lower back and help control back pain
• improve balance, coordination, and mobility
• reduce your risk of falling
• maintain independence
• prevent and treat such chronic diseases as osteoporosis and arthritis

A great way to start strengthening your legs is to find and participate in activities you enjoy. Popular activities among some older adults include yoga, Pilates, tai chi, line dancing, square dancing, ballroom dancing, or simply walking the dog. You may also enjoy group exercise classes, since they offer an opportunity to socialize and develop friendships.

Older adults who need to increase their leg strength in a low-impact environment may benefit from a pool program. Water provides low-impact, low-weight bearing exercise that allows the synovial fluid to bring nutrients to the joint surfaces and minimizes the risk of injury or undue stress on the joints. It reduces the foot-striking forces that so often “jar” muscles, ligaments, tendons, and bones, lessening the burden on the body, which is a benefit to older adults with arthritis and joint pain. It also removes the fear of falling during exercise that many older adults experience.

Older adults can also benefit from joining an athletic training facility. Many training facilities offer senior exercise programs and have personal trainers who can design a leg-strength training program that will meet your specific needs. They also offer a variety of exercise equipment that you may not have in your home.

If starting a new exercise program seems daunting, start off slowly and increase the amount you exercise by 5 or 10 minutes a week. A personal trainer or your doctor can recommend a good starting point for your current fitness level and help you set safe fitness goals. And be sure to talk with your doctor before you start any exercise program to make sure it is right for you, especially if you’ve had hip or back surgery.e