3 Best Bodyweight Exercises for Stronger Legs (for Seniors)
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- เผยแพร่เมื่อ 8 มิ.ย. 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals three simple bodyweight exercises that can be done to gain stronger legs in as little as 6 weeks!
These exercises are perfect for seniors who want to improve their strength, balance and stability.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
Thank you, Will. I turned 75 this year and suddenly realized terms like ‘elderly’,’senior’ and ‘old’ apply to ME! After two bouts with COVID and a move to a new area, I found myself weak, depressed and a very grouchy old woman. Ew. For the first time I felt unable to leave my house - off-balance, under-confident, unattractive,etc. This is after a lifetime of being active, outgoing, positive and healthy. At 63, I got married to a lovely fellow, walked daily, did yoga and qi gong, rode bikes, even climbed mountains. So this new me was quite a shock and disappointment. But one day watching TH-cam in a dark den, I found you! Slowly but surely I’ve been gaining back my strength, balance and confidence thanks to following your suggestions. I appreciate your kindness and dedication, Will. Plus, you’re easy on these rheumy eyes, which always helps!😊
You told my story! I am only beginning to do these but I am hopeful!
Getting older is not easy, the best thing is we don't have to do it alone.
Started this just this week. For those who are older (I'm 79) and who worked out in their younger days, I would caution that maybe the most important change in your new routine is recovery time. It gets amazingly longer than it used to be, and I've had to be a researcher as well as an "exerciser" to find my personal best interval in which to recover sufficiently to start the next workout day. I wish there were a formula to follow or a test regime to find out that info quickly, but so far I haven't found any. It's all trial and error at this point, so I'm careful not to overdo the reps/sets to the point that I injure myself to the point that I have to take time off to heal that. That, of course, means I have to be so conservative in my workouts that I'm nearly always exercising too lightly. It's tricky. If you do it too lightly, you don't make progress; if you do it too heavily, you risk injury. Be careful but be smart.
‘Mindful Exercising’ is what I would call it, given that I am in a similar boat as yourself.
Exercise - Stop - Take Stock. Exercise - Stop - Take Stock.
Here’s hoping you find the program which works for you.
I have the same problem, age 78yrs have exercised from young. I found a video of Barbara O'Niell- Muscle knows No age alot of information and details it was very helpful. Hope you find what works for you ❤
I am only 70 (lol) but already experiencing the affects of a longer muscle recovery time. Like you others, I have been active and exercised all my life but this is definitely different. I was recently given a set of exercises by my PT to do daily but had to modify some by doing every other day instead because the muscle pain was constant if I did daily. I also take a statin so was wondering if the more difficult muscle recovery is related to that. Hard to say as I’ve been on it for a long time. Anyway, it’s good to hear that others are having this issue!
Try one day on and a days rest
or one harder day fllowed by a very easy light session then a days rest.
Try swimming at a relaxed state.
Swimming is probably the best form of exercise at our age.
It takes all the pounding out of any sustained effort.
Thats why horse trainers and some athlets use it.
The most important thing is to keep mobile that chair is a killer.
Thank Q. I will start soon. Im 66 but better late than never.
Who is this angel helping people across the world with his videos? I am truly grateful. Thank you.
Dear Mr. Harlow, I am a 73 year old active woman in Florida. In recent years, I have developed pains in my leg, my hip, etc. I have looked all over for my diagnosis (how to solve this) and this sometimes worked and sometimes not. Now I have arrived at a conclusion: there is no single diagnosis. I have watched nearly all of your videos, followed the instructions, and solved many pains--but nothing lasts forever. THIS IS THE CONCLUSION: DIAGNOSIS IS NOT AS IMPORTANT AS ALLEVIATING THE PAIN! By the time I die, I will experience it all, so one diagnosis is inconsequential. This is the lesson I have learned and continue to learn. It is not what you know that matters, it is what you do. Thank you for all your time, and I will be seeing you. Jane
Yes, walked two and a half hours, on a hilly trail in the woods, yesterday. Getting up and down the steepest parts, steps up rocks and roots was almost dangerous, at the end of the walk. I’m 67 years old and find myself way too weak. I used to have legs of steel; no more. My head says, “Sure, you can do this”. My knees and hips are saying, “What are you thinking? Whoa, Man, careful”. Yes, I wore a backpack and had drinking water. These exercises will be just the ticket. I need strength and endurance.
focus on hip stengethening. I have gone from not be able to sleep on one side, to only occasionally. Has taken 4 months, 3X week.
What are you complaining/worrying about? I'm 61 & can barely walk 25ft without having to "decompress" my back (8yrs now), now my hips (2yrs). Smh. I was athletic as a kid, worked out into my late 30s, worked as RN until 2015 when my body fell apart. :( I barely leave the house because I even have trouble standing 5mins. Sucks. Be thankful for what you still can do.
I used to have a hiking buddy, who is now 85, up till a few years ago he was still going on steep hikes with me, in western North Carolina. I have another friend, age 80, cannot get around her house without leaning her hand on counters and chairs for support. The difference is, my hiking buddy was very diligent about doing exercises every day. My other friend just congratulated herself on being in good shape naturally, until… she wasn’t anymore
PS. Excess weight is also a huge factor. My fit friend watches his weight carefully, my unfit friend eats whatever she wants and shows it
@@Posark
Agreed though some like my wife have issues that make it challenging incl Addison's and back pain despite mult surgeries and trying everything both natural and medical. But she finally found a great PT and after many yrs no longer needed a cane. Still a long way to go but i dont have a lot of sympathy for those with far less to cope with who don't make even half the effort she does. Its hard to watch her struggle but amazing to see the good days. Sadly being even very over weight or obese has also been normalized.
Great Great 👍👍👍👍👍👍👍 Lord Jesus Bless you. "HE-Jesus Made My feet, like the feet of 🦌 deer & set me secure on the heights. Psalms 18::33. Also Isaiah 40:29 to 31. "Lord gives Power to the faint"
Thank you, Dr. Wil, for these great exercises for stronger legs. I’m turning 84 and I still don’t need a cane. I walk everyday for 30 min.
👍
Lucky you! Well done!
I knew all these exercises but I've never heard them explained so well before. Everyone can understand this. Thank you.
I just turned 70 and have always exercised, but lately find it harder. I discovered your channel not long ago and want to thank you for the exercises. I like them a lot, although I find it hard to do the 3 repetitions. Thank you so much for thinking of us elderly people! From the island of Menorca, Spain.
Thanks. I'm 56 and I am in good health. I don't want to lose that state! Everything I see is either for people at their prime physical state or people with health problems. There is nothing wring with that but it is difficult to find something that it is dedicated to those people who are in reasonable shape but we are not (and don't want to be) the sportsmen/sportswomen we were once. Simply, be able to maintain health and avoid further injury that we all have/had to certain extent. thanks again
I have always resisted the pressure to join the gym or club or buy expensive equipment. And I love using my own body to help me.
Thanks so much for teaching us these exercises!!
💖 1)Sit -&stand..stand & sit v slowly
2) 6:03 7:20 single leg dip
3) 9:05 9:38 calf raises
Very well-presented videos . I've one fundamental question ; I cannot raise heels up off the floor even a few mm after months of persistent effort . Calves just won't lift them . Greatful for suggestions you may have. Thanks
@@anguscunningham7304 You replied to Life is a Dream, the physio probably won't see it
@@anguscunningham7304 ❤❤-😅+
Thank you
@@anguscunningham7304 try standing next to counter with leaning on it a little to take some weight off, then work up from there😊
I (75F) would love to see a short and sweet recap (with very limited talking) of each exercise at the end of each video. This would give me the coaching I need to remind me of each exercise and the proper way to do them. All the lovely details first then the quick review. Thanks Will, this would be extremely helpful.
Also adjust camera so your face shows up!
The sniveling exercise is at your moms house. Seems your coming along well!
@@patrickfox8755 Hummm... I can't be sure about the message you're trying to convey. If it's supposed to be insulting... you missed the mark. Try again please.
Complainers don't work...just do it.
@@patrickfox8755 Good try Pat. Context is hard isn't it? I don't see a polite request as a complaint though. Or maybe you just were just having a difficult day. Fun music on your TH-cam channel. Well done and beautiful compilation (not to mention composition :) applause
Starting today for stronger legs! Thank you for these simple, easy exercises! I am 80 and noticing reduced leg strength, so this will get me back to peak performance!
Thanks a lot Mr Harlow, nice start to weekend, gonna buy your book too. nice friendly delivery and no waffle
Thank you so much, seniors need this. It seems like the legs are the first to be affected.
So glad you take the time to teach. It makes a difference. What a blessing this channel is.
I will soon be 79 & I’m having a right knee replacement later this year. Thanks for these exercises to help get my legs in good shape!
Excellent! A friend had knee replaced months back but did no pre-strengthening which was a HUGE mistake! All the research I've gone through strongly urges the therapy BEFORE the surgery! Best to you!!!
After many months/years of Long Covid, I am beginning to feel potentially more mobile. These exercises are an essential for my recovery. Thank you so much. PS At 70 it takes longer to recover, so extra grateful. I found your book first, and then TH-cam. Together unbeatable!!
Thank you soooo much.. I had no idea how weak I actually am even though I walk daily.. I am 60 and grateful for this video Thank you
I'm 76 and as each day progresses my legs get more weak. By 10 p.m. I can barely walk. My legs feel very heavy. I am mostly bedridden all day every day because of extreme chronic pain in my spine. I am going to do my best to do these daily as I'm able.
Maybe just start with first and put locked walker or sturdy chair in front. **Start with hands on walker or chair. Even one a day to start. Also look up chair and or bed exercise incl yoga. Be kind and patient with your body. Go slow. Never too late.
Great for those that listen!
Your way of teaching is v good n simple
Thankyou
For the single leg dip, I prefer standing on the bottom stair sideways. Using the banister for balance (as needed) I lower the outside leg to touch my heel to the floor. Pick a repetition number. Turn around and repeat for the other leg. Touching the heel only ensures your getting the full 6” dip AND you’re eliminating the tendency to push off with that lowered foot.
A brilliant and highly practcal channel. I am a fit 85 year old who takes a brisk daily walk including up 115
very steep steps. My main concern has been tripping and the prevention of sarcopenia. Your leg strengthening exercises have been potentially life-saving. Thank you so much. I only wish I could get a face-to-face consultation but as I live in the north of Scotland it will be difficult.
Well done your an inspiration to us youngsters. I’m 76 but have minimal to no mobility! 2new hips and 1knee! I’m going to try these.🥰🥰💕💕🐶🐶good luck everyone.
I am feeling really fed up. After walking every day with two labradors, now sadly both gone due to very old age, I no longer walk so much. My knee has started to hurt, stopping me from going my two miles. I am giving up. I am eighty-four and people tell me that 'it is old age', which sends me crazy!
I am in a quandary at the moment.😮
I can't stand for very long. My balance is poor, and I use a walker. I hope to get stronger, though. I'm concerned about doing the second exercise. How would I know if it's safe to try?
So glad I found your channel!!
@@SuperRocketdog1 pm
@@pathopewell1814 ppl pm .
Brilliant, easy to follow, cheap to do, no fancy equipment. Epic. Been walking loads but very aware that thigh strength and knee joints not feeling like they're at their best. This is just the ticket. Thank you!
Will definitely do these. Thanks@
Thanks I am definitely going to do these exercises because I am weak from hip down and have no balance
I have been retired for a year after 38 years on my feet as a registered nurse. I definitely need to work on strength, as retirement has led to a more sedentary life. Thank you for your encouraging and gentle presentation style. Will start these tomorrow! Now subscribed, from northern Idaho in the US. Hope you are having a good weekend, Will!
These are great! Just found your channel and subscribed. (I'm 70 and suddenly feeling my age, so your targeted exercises are just what I need).
P❤❤❤
Coincidentally I was 79 a few weeks ago on May 12th. I need very much to strengthen my legs at this stage. Thanks for the the video!
I started taking vitamin supplements last year particularly multivitamin and C and D extra. I think l feel fitter taking these in combination with balanced diet and exercise. I'm 81.
I like simple stuff. No costly gym routine. Yay 👍. Will give these exercises a try. Thank you!
Thanks a lot for this, Will. I am 68 and have COPD. I stopped exercising apart from walking 5 miles a day and I'm trying to get back into it. Your videos are so helpful and show me how to do this without injury and without the need for equipment or a gym. Much appreciated and very clearly explained. Thank you. I also use a book called "You are your own gym" by Mark Lauren.
I have PPMS can't stand up with arms crossed over chest. Using light touch to get up then slowly come down. These exercises are great 👍 I will keep practicing. Thank you so much.
Thank you so much. This is much more helpful than the traditional PT I've done in the past. These exercises are articulately presented, within my physical abilities, and very effective. A+
Thanks, love your videos. So clear and concise. I will start these today!
I'm a retired PT x 32 years and love your stuff - keep up the great offerings!
I’m going to do these exercises. My legs have turned very weak because of being in bed a lot w cancer. I’m fine now. I’ll let you know how these work for me. I’m excited to get on with it
Best of luck in your future travels! Hope you recover from the cancer soon
I’m 77 and these are great exercises. I noticed you are wearing shoes, does it matter if these are done with shoes or without? Thanks!
Glad I found your channel. I need to get my legs stronger. I am walking but my legs feel weak. I will start your exercises tomorrow. You are great in explaining them.
I have weak legs as well. Just six years ago I woke up in the morning and would go speed walking for an hour. Between being down from surgery, COVID, and having to move to a dangerous area I haven't been able to start back to morning walks again, let alone speed walking. I literally dream of when I walked freely without pain or having to think about it. I hope to get back to that soon.
Thanks so much I'm looking forward to these exercises I've been tripping when walking
Thank you. I have added leg exercises to my walking but I haven't tried the three moves you just showed me. I will start today.
Fantastic exercises ...I tried your exercises and my mobility is much better ..can balance better ...thankiou sir so much .
Very timely & useful tips. Thank u
Great video sir thanks for your time and expertise!! Much appreciated!🙏🙏🙏
Thx Dr. Will for creating this channel. You all that help us are so kind and I've seen results in a persistently stiffening arthritic knee. Answer was much less bike and only ev other day! Can't wait to try these...
Yes, Mr Harlow, it works. I saw results within a month. You are doing a great service for seniors who are now worried about having to keep fit, or or face the prospect of being wheeled around and dependent on a helper.
I was about to embark on a walking 'program' to strengthen my legs--until I heard your reference to walking, only. I will add your exercises. Thank you and happy trails.
Another brilliant video. Very clear and concise. Thanks
New to your channel but excited about having your content as encouragement to gain some strength. We walk 30-45 min daily but it is clear I need to get stronger. Thanks!
Will definitely do these exercises. Thanks.
I shall be doing this exercises thanks for showing this leg workout, I need to do this thank you👍🏻
Great demonstrations!🙏
Thank-you-80+ great tips!
Awesome channel! I am glad I found your post. Simple, but very effective. Thanks. Peace!
Thank you so much! Very helpful!
Great video! Thank you!
Thank you for sharing your information!
Thanks very much. A great help.
Very useful.
Getting the book soon.
Thank you
Kind regards
Great leg workouts! Thank you!!
Thank you! I felt my legs had gotten weaker from having to sit too much each day. These are perfect!
I just found you will I have subscribed and just want to say thankyou exercises for over 50s are hard to find Im loving doing exercises again...
Just found you today. Just fell in love with your method to change my life around. I need this
THANK YOU SO MUCH FOR SHARING YOUR PRECIOUS KNOWLEDGE ❤
Thanks so much for posting.
Really enjoy your videos.Very i nformative.Looking forward to getting your book.Thanks
Thank you. Very nice demonstration.
Very good advice, thank you.
Thank You! Great exercises for us seniors!🤗
You give me hope! Thanks, Marti
Thank you so much.Will definitely implement it in my daily exercise routine.
Thank You Very Much.
Thank you for this video.
These exercises are awesome. Thank you!
Thaaank you. Very useful and easy to practice. 🙏 Grateful!
Brilliant. Thank You.
Thank you for helping people help them selves❤
Thanks so much bless you ❤
Great exercises, thanks
Thank you so much, I love watching your very informative videos. Putting these into practice as from today!! 💖🙌
Thank you! Great help
Thank you,very helpful and useful.
My body was destroyed by bad hip surgery, causing major misalignment. Excruciating pain in SI joints, etc. These exercises look great. I will start them.
Thanks for your videos...definitely started doing them🎉
Very nicely explained
Thanks for sharing 🙏🙏
So glad I found this exercise plan ! Find he explains everything so well .now I know why I have been struggling so much , thankyou so much!
This exercise was recommended on another TH-cam channel, but they left out a very important component, which is to go down very slowly. Thank you for your concise information of not only how, but why. Thanks again, so happy to have found your channel.
Brilliant! Thank you.
❤Thank you for simple excercises.
Very good exercise advice. I will do them very often, ty for sharing, appreciate
Thank you very much.
Very useful and valuable information 👍🏽
Thank you and All the best.
THANK YOU !!!!!!!!!!
Thanks a lot.
Thank you, l enjoyed and will try it❤
Great advice on exercising thank you
thank you
Thank You.
Thanks for sharing
You are wonderful! thank you!
Thank you so much . Your video is v precious . I appreciate to you.
Thank you.
Well done, thankyou.