Stronger Legs for Better Balance

 

Every year, one in three older adults experiences a fall—and many of these falls can be prevented. One of the biggest reasons for losing balance is muscle weakness, especially in the legs. Our legs support us as we walk, rise from a chair, climb stairs, and stay steady.

Why Leg Strength Matters

Around age 30, we begin to lose muscle mass in a natural process called sarcopenia. Over the decades, this gradual loss adds up. By our 80s, we may have lost up to half of our muscle strength. But here’s the good news: you can rebuild strength at any age. Simple, consistent movements can help you stay active, reduce the risk of falling, and maintain your independence.

 

Easy At-Home Exercises to Strengthen Your Legs

Here are a few ways to work leg muscles without special equipment:

 

March in Place — Do this while watching TV or listening to music. It’s a great way to get more steps in throughout the day.

Use a Stationary Bike — A gentle, low-impact exercise that helps build leg strength without putting pressure on your joints.

 

Chair Stands — Sit in a sturdy chair and stand up, then sit back down—repeat several times a day. This strengthens your thighs and helps with everyday mobility.

Walk While on the Phone — Instead of sitting during phone calls, walk around your home. These mini-walks add up!

 

Therapy Can Help Improve Balance & Prevent Falls

If you’ve had a fall or feel unsteady, talk to your doctor. Our therapy team specializes in strength and balance training to help you move more confidently, reduce your risk of falling, and stay independent.