Why your legs get weaker after 50 — and 4 ways to fight back
What Happens If You Don’t Act (And Why It’s Important)
Neglecting your legs as you get older means simple things start feeling impossible:
- You get winded by stairs
- Getting off the floor becomes a struggle
- Balance can go out the window, and you’re more likely to fall
With regular movement, though, you’ll be hiking, playing with grandkids, and simply moving through life without a second thought.
The Four-Pillar System To Rebuild And Keep Leg Strength
Here’s a straightforward game plan. Imagine four pillars supporting your lower body’s health: Strength, Balance, Mobility, Coordination. Let’s break down what each one means, and what you can do.
1. Strength
Strength is your foundation. This isn’t just for bodybuilders. It’s how you get up from a chair or walk up a hill.
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- Chair Squats: Start by sitting down and getting up from a chair—control on the way down, power on the way up. Once you’re comfortable, try regular bodyweight squats. Go slow.
- Split Squats: One foot in front of the other, lower yourself with control. Use support if needed, then work towards doing them without help, potentially even with weights.
- Step-Ups: Find a sturdy step or bench. Step up, then step down with care. Adjust the height to suit your comfort.
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