If you’ve found yourself sitting more and more, moving less and less, this article might be the wake-up call you need. According to experts, the single best predictor of whether you will end up in a nursing home is your leg strength. That’s right, the number one determinant of how likely you are to lose your independence is not grip strength, dementia, diabetes, heart disease, or even cancer—it’s weak leg muscles.
A sedentary lifestyle can lead to a limited range of motion due to adhesion of connective tissue from lack of deep movement. Sitting too long locks our hip joints in place, and lack of leg movement and use over time leads to osteopenia, osteoporosis, pain, and stiffness. If you stop moving, weakness sets in.
To help combat this issue, Dr. Luke Jih, director of the Golden Light Institute of Body Mind Advancement, shares a set of four simple yet effective exercises for loosening the waist and hips while improving leg strength and balance.
Exercise 1: Side-to-side shifting
- Stand with legs apart, bend your knees, and tuck in your tailbone.
- Allow your conscious mind to drop all the way down to the bottom of your feet.
- While remaining in your position, shift your weight onto your left leg and then onto your right leg.
- Repeat five times.
Exercise 2: Alternate leg raises
- Breathe in as you lift your left knee to raise your left foot off the floor and hold for five seconds.
- As you slowly place it back down, you will feel the shift in body weight: from 100% on the right leg to 50/50 on each leg, and then to 100% on the left leg as you raise your right knee.
- Breathe in as you lift your right knee to raise your right foot off the floor and hold for five seconds.
- As you slowly place it back down, you will feel the shift in body weight: from 100% on the left leg to 50/50 on each leg, and then to 100% on the right leg as you repeat the sequence.
Exercise 3: Forward stepping
- Raise your left foot slightly off the ground and place it in front of you as if walking. However, keep your weight on the rear leg as you place your left heel down first, then slowly lower to your sole, and feel the weight shift forward as you move forward.
- Slowly move all your weight onto the left leg, then raise your right leg and walk it forward. You will again keep your weight on the rear leg as you place your right heel down, then slowly lower to your sole, and feel the weight shift forward as you move forward and repeat.
- Take 5-10 steps forward and then also do the reverse by stepping backward.
Exercise 4: Waist circles
- As you step forward, remain in a right-leg-forward position and rotate your waist.
- Watch Dr. Luke’s demonstration for details. He rotates both clockwise and counterclockwise while shifting weight between 70% and 30% on the front and back legs. This helps loosen the joints, improve bone density, and enhance balance.
- Turn your right foot outward and step with your left foot in the forward position. Repeat the waist turning and weight shifting for a total of 10 times on each leg.
By incorporating these exercises into your daily routine, you can improve your leg strength and maintain your independence. Remember that consistency is key when it comes to strengthening your leg muscles: perform these exercises regularly and keep moving to stay strong and limber.
As always, consult your healthcare professional before starting a new exercise routine, especially if you have existing health issues or concerns. For more information on leg strengthening and overall health, you may want to visit the American Council on Exercise or the National Institute on Aging’s exercise resources.
