Over 60? Three exercises for stronger, more stable legs as you age

As we age, staying up on our two feet becomes more important than ever before. Our bones lose density and become brittle, meaning that ‘having a fall’ can lead to fractures, a loss of independence and even the risk of blood clots, which can disrupt your circulation, leading to severe shortness of breath, chest pain and potential cardiac arrest.

In the most serious cases, a fall can be fatal: up to a quarter of people who break a hip die within a year, usually due to complications from surgery and prolonged bed rest.

How vital it is, then, to preserve our balance and remain upright to navigate the bumps and swerves that life can throw at us. The good news is that exercises to preserve leg strength are easy and can be incorporated into any daily routine.

Chris Berardi of the CC Academy is a personal trainer and expert in rehab after injury. ‘From ballerinas to physiotherapists, everyone uses these exercises for strong and mobile legs,’ she says. Here are Chris’s three top pieces of advice to stay strong and mobile in your 60s and beyond.

First, get warmed up

Before you start, make sure you have warmed up your calves to avoid injury. ‘Put on some trainers or flat shoes,’ says Chris. ‘Then, stand facing a wall. Put your hands against it, slightly apart, just above head height. Then, place one foot slightly behind the other, bending one knee into the wall. You should feel a nice stretch all the way up your legs. Switch legs and repeat, ten times on each side.’

Master your calf raises

‘The main purpose of your calm muscle is plantar flexion – the movement where you point your foot and toes downward, away from the shin and the rest of your body,’ says Chris. ‘Calf raises are a great way to encourage this.’ Stand up straight with your feet parallel, then push yourself as high as you can up on to your tiptoes, then down again. Do this ten times, then repeat each set two to three times.

Try an isometric wall-sit

The word ‘isometric’ comes from the Greek, meaning ‘equal measure’ and describes a movement where your muscles contract and generate force without you needing to bend at the joint. A plank is an example of an isometric exercise, as is a wall-sit – perfect for building strength in your calves, thighs and bottom. It’s also perfect prep if you are planning a skiing trip.

‘Stand against a wall and slide your back down until your knees and hips form a 90-degree angle with your thighs parallel to the floor,’ says Chris. ‘Place your feet shoulder-width apart and walk them out about two feet away from the base of the wall, until your thighs are parallel to the floor and your knees form a 90-degree angle directly above your ankles. Squeeze your bum in as you do this.’

Start with a 30-second wall-sit and aim for a minute. The closer you can get to five minutes, the better.