“Functional Leg Strength” equates to strengthening specific muscles that will allow older adults to be independent and safe with transfers and walking. The four (4) muscles/exercises are not ones that will make a person fit better in their clothes or help a person lose weight. Specifically, they will help with picking up one’s feet when walking, taking longer steps, pushing to standing from sitting and lifting legs in and out of the shower or car. They will also help in reducing reliance on a walker, etc. Loss of “Functional Leg Strength” is evident when a person needs assistance with any form of mobility, e.g. need of a walker for stability and lack of steadiness on one’s feet.
The commitment to these exercises is minimal:
1. Strengthening of these muscles is easily completed lying in bed or sitting in a recliner.
2. Requires just 10-15 minutes two times per week.
3. Functional changes can be noticed when a person lifts four (4) pounds (medium pumpkin). Accomplishing this goal normally takes 4-6 weeks.
4. The ultimate goal is to lift 7-10 pounds which normally takes 2-6 months. A gallon of milk equals eight (8) pounds.
This science is often overlooked when older adults are experiencing a decline in their mobility. Strength training is often overlooked and/or misunderstood because of lack of information. The most difficult component is that it needs to be practiced for the rest of a person’s life. All people begin to lose strength within 3-5 days of stopping a fitness program.
If you or anyone you know, is interested in this program, email Tandem Strength & Balance at firstname.lastname@example.org or use the contact form found on the website.