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News Topical, Digital Desk : As we cross the age of 40, our bodies begin to undergo numerous hormonal and physical changes. The most prominent of these is sarcopenia, a gradual decline in muscle density and strength. If left unattended, this is most pronounced in the legs. If your legs become weak, problems like knee pain, loss of balance, and fatigue can begin. But the good news is that with the right exercises, you can not only prevent this decline but also strengthen your legs. Let's learn about these exercises.
Bodyweight Squats
- Squats are very beneficial for the legs, as they work your thighs, hips and hamstrings simultaneously.
- How to do it: Stand with your feet shoulder-width apart. Now slowly squat down as if you were sitting in a chair. Make sure your knees don't go past your toes. Then return to your starting position.
- Benefits- It tones the leg muscles and supports the knee joints.
Calf Raises
- The calf muscles act like our body's 'second heart', as they help pump blood back to the heart.
- How to do it: Stand up straight and slowly lift your heels off the ground, so that your entire weight is on your toes. Hold for two seconds and then lower your heels back down. You can use a wall for balance.
- Benefits: It strengthens the ankles and increases the ability to walk and run.
Walking Lunges
- Lunges are a great exercise for balance and flexibility. They improve coordination between your legs.
- How to do it: Step one leg forward and bend the knee to a 90-degree angle. The back knee should be close to the ground. Then stand up and repeat with the other leg.
- Benefits- It increases the flexibility of the hip joints and improves body balance.
Step-Ups
- Climbing stairs is the most natural way to increase leg strength.
- How to do it: Use a sturdy bench or the first rung of a staircase. Place one leg on top and lift your body, then slowly lower yourself back down. Do 10-12 reps with one leg and then the other.
- Benefit: This exercise strengthens the small muscles around the knees , which reduces the risk of arthritis in old age.
Wall Sit
- This is an exercise that increases muscle endurance without moving.
- How to do it: Stand with your back against a wall and slowly bend down as if you were sitting in a chair. Your thighs should be parallel to the floor. Try to hold this position for 20 to 30 seconds.
- Benefits: It deeply stretches the thigh muscles without putting pressure on the joints.
Precautions
Strength training after 40 is essential not only for building your body but also for maintaining mobility. Perform these exercises at least three times a week. Always start with a warm-up, and if you have a previous knee or back injury, consult a specialist.
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