ONE Best Leg Strengthening Exercise for Seniors (No Knee Pain!)
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- čas přidán 30. 05. 2024
- What's the best leg strengthening exercise for seniors? Learn how seniors can do squats without pain, even if they have knee arthritis or hip arthritis.
In this video, you'll learn:
0:00 The best leg strengthening exercise for seniors
1:44 Using the right stance to avoid pain
3:00 Emphasizing the right muscles
3:55 Beginner version
5:27 Intermediate version
8:19 Advanced version
Learn more and download a FREE copy of our Knee Arthritis Guide
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DISCLAIMER: More 4 Life is a physical therapy clinic located in St. Louis, MO in the United States of America. David Candy (a.k.a. Dave Candy) is a doctor of physical therapy and a licensed physical therapist in the state of Missouri. This information is intended to help relieve pain and improve mobility. However, DO NOT use the information in this video or on this channel as a substitute for seeking out help from a physical therapist, physiotherapist, or other licensed healthcare professional near you. Links to products on Amazon or elsewhere are affiliate links, meaning I earn a small commission from purchases that you make through these links. This is a way to make this channel sustainable in order to continue providing free information.
My husband had COVID survived one leg drags a bit. Took up swimming. Doesn't let the old man in. He's 80. Gets up early on Sundays leaves for Church 5.30am. in South Africa. Don't let age define you. I too am very active at 75. I make sure I don't get lazy. Nevs mom. 🙏
Great advice. Keep up the good work!
That’s great when you are able 👍🏻
Good video
@@gordonhickson7524 glad you liked it.
L
Love that you don't waste time waffling. You get straight into it. Superb advice and presentation style, Dr . 👍👍
Glad you enjoyed it.
Excellent. I am 65 and it is the first time someone has explained it so meaningfully
Thank you so much
You're welcome.
I had total knee replacement surgery on each knee. One in 2020 and the other 2023.
I'm 66 a I can do squats just fine. I have no problems getting down on the floor and getting up.
Here are two videos about getting up from the floor
The usual way: czcams.com/video/TfW1ar21JIc/video.html
Modified version: czcams.com/video/0sOUD3I4Zi4/video.html
I love how you taught us that our feet and knees don't have to point forward! I started sitting down and getting up from a low footstool. It was a great exercise prop.
Glad it was helpful!
Best advice on which direction toes point. So many fitness instructors tell you toes must be pointing straight forward. They should watch your video!
Glad you found this helpful!
I was told my trainer to point my toes pointing straight doing the squats. After one month of training with her, my right knee was toast. I could not walk down the stairs. I did not have knee problems before. Btw, I am a dancer and so my feet naturally turn out . I was so upset. Wish I saw your video before that.
@@suzanneyip6315 sorry to hear about your experience. At least you'll know for the future. If you still have knee pain going down stairs, here are a few tips that may help.
Thank you, I'm 80 and do everything that you said at the end of the video with the squats. I never realized I could do them. Thanks for showing me how to do it correctly. I appreciate you sharing with all of us.
You're welcome.
Great video. I love how you slowly broke down the squat in detail and provided the different ways to perform it.
Glad you liked it.
Thank you for this excellent video. I now feel comfortable doing smaller range squats. Other videos never show squats like that. Easy on the knees.
You're welcome. Glad it helped.
I am 70 and thought squats would increase knee pain. So glad I took the time to view your video. Thank you again.
You're welcome
I'm an American Qigong master. I have developed a special Qigong form especially for senior citizens when I lived in Ellensburg, Washington state. I taught this form of Qigong to the residents at Briarwood senior apartment complex, and Dry Creek assisted living facility.
After moving to Tucson, Arizona I taught this form at the Armory Park senior citizen center from 2013-2017.
The Mato form is built from Ba Duan Jin, and the Wah Nam forms of Qigong with a few minutes of standing in the horse stance which IS A HALF OR MORE SQUAT but you stand there as long as you can and work up till you can hold that pose for 5-10 minutes. That really builds up your legs.
Agreed, horse stance is also a great exercise: czcams.com/video/-DqCL5JrL18/video.html
@@More4Life thanks for confirming my comment, and posting a link.
Oh my gosh!! I am an aputee just got my prosthesis and I've been struggling with balance as a kind of active preson,for the last 12 months!!!! Truly this is God given advice from this beautiful doctor! What a good help Dave.God bless you.By the way I am an aputee of 71& half years.Yuo sure know what your advice means to me.Hugg you heartily!!!❤❤
Glad the video was helpful!
Its great to see good words like yours , im sure in time you will be powerful and non stopable....
Best wishes for many healthy happy years to come
@@janetblanc7658 Thanks!
@tselisoncholu7914 Bless your heart at 71.5.! I's so glad you have found Dr. C to help you as he has done with me too. 💖
I have never heard it explained this way. Makes so much more sense. Thank you.
You're welcome. Glad it helped.
Thank you for sharing …it’s really good specially for the senior …GOD BLESS YOU 🙏❤️
You're welcome. Glad you found it helpful.
You are mixing the exercises buddy
Certainly ...This is THE BEST well explained Squats Necessary Exercises for Elderly Folks 😅,
You have undoubtedly got Endlessly New Loyal Subscribers/Followers.
At 67 with severely arthritic knees and much injured tissue I really am thankful to find this simple lesson, my right foot was re-attatched back in the mid '90's and locks at 90 degrees so it impossible for me to squat without lifting the heel (no choice) but this short video of yours has me reassessing how I move my body, and working with it to regain strength I have lost in my legs, thank you very much!
You're welcome
It is good for us senior. 🎉GOD BLESS YOU.
Glad it was helpful 😃
Awesome experience to explain
I identified my tendency to “toe out” as the source of the sciatica I had learned from copying my father’s stance. I saw him have sciatica, a very few years later I had back spasms that resulted in sciatica. It still took me decades to really get it, but now I’m free of that pain. I frequently correct my stance, turning both feet to face where my focus is. That really gets to feel good, so less correction is needed over time, but it seems a lifelong task to overcome lifelong habits. I squat a lot, easily, feeling good. I keep my knees in line with my feet when squatting, whichever way they’re pointing. When squatting in a lunge, my rear knee is slightly flexed, in the line of my toes to my hip. I also work to keep my shoulders back, in line with hips over the arch of feet, skull balanced atop spine. Geometry, angles and lines describes how things work, including us. I’m 65.
All good points you make. Keep up the good work!
wow,this is vvv👍,clear step by step n elderly -doable balanced moves in aquats in front n side dimensional profiles that are coupled with good sense advice abt.squats.i am going to do it without qualms(yes,i 've heard being elderlies don't do squats as they aggravate knee n joint pain!!!)Thanks a lot .GOD bless.
You're welcome.
10:37 h
I’m in Devon, Uk, this is good to watch, I don’t have to hang on to chair arms to sit. Thanks.
Glad it was helpful
Great Video Explanation, Good Job, Thanks and May God Bless !!!
Glad you liked it!
Thank you Doc for sharing this video. God bless.
You're welcome. Same to you.
Wonderful --so helpful to us seniors -
Thank You So Much 😀
You're welcome. Glad it was helpful.
Thank you I'll try.
You're welcome.
Excellent explanation. God Bless YOu, Sir. Paul,68,
You're welcome
Tnks alot for proper exercise on lower extimities for senior.
You're welcome
Congratulations!. It looks so easy!.. Thank you
You're welcome.
absolutely right on with various levels !
Great ADVICE and GREART & DEMO !!!!
Glad it was helpful
Thank you 🙏 this means a lot to me 👍👏🙏🇬🇧
You're welcome
Thanks - this was helpful! As I've aged, I've experienced a lot of stiffness in my hips in particular, plus I sit a lot at work. This is something I can do to give myself a little stretch and start working those muscles. I don't want to be one of those seniors that grunts every time I stand up LOL!
You're welcome. Glad it was helpful!
In my 70s and play golf but felt I needed more work on flexibility so started doing 15 squats daily and at least 2 floor touches. My squats have gotten deeper (butt level with knees) and feel all the better for it. I do weight training and walking as well. Exercise to enjoy the retirement years!
Keep up the good work!
At 76 yrs. I find riding a road bike exercises all my muscles and reall imroves my balance.The bike paths along the beach are exillerating.I fell a few times but getting used to it.
Biking is a great exercise. The falls can be potentially dangerous though. Stationary biking is a good option, but you don't get the scenery change like the beach paths.
Wowwwww at 67 I FINALLY learned how to squat properly! I will be practicing this technique everyday. Thank you so very very much.
You're welcome.
Best instruction for a squat I have seen! TY:)
You're welcome
I'm watching from Western Cape South Africa
Thanks for watching. Hope you enjoy!
WOW! I'm in California, but it is so cool to see how many different world wide places Dr. Candy is helping us in far away places other than the USA. As usual, another great video!
Saved the playlist will watc later ..thank you
you're welcome.
Thanks Dr. Candy, I found this video very helpful, I have bad knees and back, this video work for me.😊
Glad it was helpful.
Me too. Thanks you so much.
I'm 92 and have a really bad rigth knee, so I really appreciate this swaths exercises, and I will try to do this exercises. I'm So Thankful. god Bless you .
You're welcome!
At 92, you are a great role model for other seniors to keep moving & active! Our best to
You!
Dr. Dave Candy and More 4 Life, Hearty Greetings, Congratulations and Best Wishes on your successful six years of service through CZcams⚘️💐🤝🙏 from India 🇮🇳
Thanks!
Thanks for a very important weight distribution technique that’ll make squatting lot easier for many.
You're welcome.
Thank you
You're welcome
Such an incredibly helpful video! I find it easier on my knees to do Sumo squats versus the traditional alignment. Your video helped explain why this is probably so for me. TY!
Glad it was helpful!
Thank you so much. This was extremely helpful but not long and drawn out. Great instructor!
Glad you liked it.
Thank you Sir
You're welcome
This is the best squat video I've seen. When I watch it again, it will be as a refresher, not because it's so lacking in detail that I need to watch it over and over. I now have no excuse to not add squats to my senior's workout. Thank you so much. Subscribed!❤
Glad it was helpful. Thanks for watching and subscribing.
He no.s.his.squat.and.thats.no.didilly.
Thanks so much! ❤️
@@joykennedyhughes6269 you're welcome
@@TomWard-sx2ip I had to read your reply twice, but you are correct. A great PT in great shape who knows his stuff!
Thankyou Dr Candy
You're welcome
Thank you for posting
You're welcome.
Hear! Hear! Been a devout fan of squats and pushups. Feeling more and more rejuvenated. Thanks for reinforcing my beliefs in essence of exercise,🎉 for seniors especially❤
You're welcome!
Thank you very much for very useful and detail lesson.
You're welcome. Glad it was helpful.
Great..i am 65 with knee arthritis and it is the first time someone explained so beautifully. Where will you till now doctor, i am real patient. Anyway thanks a lot.
You're welcome. Glad it was helpful.
You have helped me so much! I saw this video last week and I decided to try doing it and I am so amazed! I was afraid to do squats and thought it would hurt me more. I am 77 with problems with my back and knees and neck but your squats actually makes me feel better and hurt less and I can strength in my legs and knees. I am doing them regularly now Thank you!
You're welcome. Glad the video helped!
I have watched your video for the first time,I liked it,I have knee pain ,I do yoga ,i will try squads and thanks for sharing
@@ritadas3408 you're welcome
Thanks Dr. My wife and I are having fun with your exercise program. We never knew how weak we have become as we age. We will continue to follow your videos. The squart is a great video. Thanks Again.
Glad you both enjoy it. Keep up the good work!
Thank u 🙏
You're welcome.
You've patiently shown every details for this squat exercise. 8 like that. Thank you!
You're welcome.
Thanks for the information on modifications of the squat. Well into my forties I was still bodybuilding. At 5'10", I had a 46" chest, 17" upper arms, 22" quads, ans calves so big I couldn't wear cowboy boots. Was 200 pounds of solid muscle.
Today, at 73, I've shrunken down to 150 pounds. Legs are like sticks. Chest is 38', arms are sticks as well.
It's not easy growing old, and feeble.
Balance is shot. Endurance is nonexistent.
All that said, I will try to at least, to restore some strength to my slight frame. Thanks for the information and inspiration! 👍💪
You're welcome. Glad you liked the video.
czcams.com/video/UdXQG478g_w/video.html&ab_channel=Health%26Longevity Ranger, look at Ms. Mike , this lady shows what's capable as we grow older. There are a whole slew of videos of seniors who are reversing aging, really inspirational. What they show us is that our vitality, good health , energy don't have to dissipate as we grow older. As a person who was an athlete you have a built in advantage over others, giving you a better chance to reverse aging.
I hear you 😊
Like you I'm 73
Still squatting...
My dad was weight lifter and body builder so I was in gyms as a tot...
HE needed hip replacement at 80.his only question was Will I be able to squat.. Told yes. But not true.. He was so upset.. Others said so what you're 80. No one gets it... It matters
Keep at it. Leg strength is vital to remain Independent 🏋️♂️💪
Wow getting old is not for the faint of heart lol my butt has gone it’s completely flat what happened to it ?? I’m 75 can I build it back up from doing squats? Don’t like sitting on bone ……
@@Kathy-kr1sv thanks for sharing 👍
Thank you, I followed along and my tired legs tell me I need to do this more!
You're welcome.
Thanks im a 62 year old man thats had about 8 years of health issues so ive been way too inactive and have become very leg weak i love these dr exercise videos and will try these squats im curious how well i can do ive been walking alot in the past few months so im headed in a healthier more active life ill subscribe and watch for your videod btw my arm muscles used to look like yours years ago lol well maybe not that much
Good luck with the exercises, and thanks for subscribing.
1sr time watching you. Very impress. You are an excellent teacher. Thank you.
You're welcome. Glad you enjoyed the video.
As somebody pretty wide and stocky, I've never really seen somebody ever talk about this alignment sweet spot for your knees. It's always shoulder width apart but stay straight. Was actually watching this for my mother, but this was very helpful for me too. I'll be a lot more mindful now of how I always pop of my chair at work and wonder why at random times my knees hurt going down the stairs.
Glad it was helpful for you both.
Great use of hands and arms during the intro. 😁
Keep up the good work Dr Candy & thanks for the video.
Thanks and you're welcome
Very ntresting sesssion to know about mathematical terms
Glad you enjoyed it.
Super amazing advice it helps me no more pain thank you Doc.God bless.
You're welcome. Glad it helped
I leg press 580 at 78 yrs old.I don't do squats .I have bone on bone and arthritis,I use 21 mil sleeves and knee wraps.I don't suffer from pain.This cured my knee pain.
Great job! Keep up the good work!
Can you tell me how or what you use. ?
Great 👍 congratulations 👏 namaste sir
Fabulous! For osteoarthritis people this is ok?
😢😢😢
Than you for the best knee exercise description. I'm going to try this out. ❤
You're welcome
Thank you 🙏🙏 I am tired of taking knee shots, so I try these , I like the way you explained it all, prayers 🙏
You're welcome. Glad you liked it.
Very good advice
Thanks for sharing
You're welcome. Thanks for watching.
Thank you, Sir. Excellent explanation and easy to understand demonstrations . Any exercises for sciatica please
Lots of them. Check out this Back Pain & Sciatica Relief playlist and you can watch the videos that seem most relevant to your particular problem. czcams.com/play/PLsxYq2xJHBAmbnaeQmTgz23Wop1IYbFfM.html
Well done/explained. Thanks!
You're welcome!
Thank you so much for sharing👍❤️
You're welcome 😀
Thanks for the excellent demo
You're welcome
You are right, let God help us,Amen
Very helpful, thank you. 👍😊
Glad it was helpful!
This exercise very helpful thank u doc
You're welcome. Glad it was helpful.
Tnx for the information. M 79yrs old. I will try little by little at first then level up.
You're welcome.
You were amazing in terms of how clearly you explained the whole thing.
Glad it was helpful!
I'm a senior Before, I had a lot pains on my legs and shoulder. When I started doing some small farm work gradually disappearing pains. creaking sounds on my knees likewise gone
because I bike everyday from residence to farm for 30-40 mins. Stretching is part of my everyday regimen and drink ginger tea afterwards.Im planning to include push up and squat to strengthen
my core.
Keep up the good work!
It worked. Thanks a lot!
You're welcome! Glad it helped.
Number 2 exercise, if not the co-leader, would be step-up and especially step-down reps.
Squats are great for quad strength and general lower body joint flexibility. But prevention of falls requires strengthening of ankle, foot and knee muscles in particular. Step ups, not jump ups. Special focus on slow and controlled step-downs -- that is when most walking falls take place.
Work up from about 12" to a starting height that has your thigh about parallel with the floor.
All good points.
Thank u sir for sharing, great help for us seniors. Bless u.
You're welcome. Glad it helped.
Thanks for the video very useful.
Glad it was helpful
You are very right. For the knee pain doctors advised me not to do gym instead try psychotherapy , I didn't get any result. But that was the only thing left to try out . I tried Gym it reduced my knee pain drastically to such an extend that it hardly bothers me now. Not only that my overall fitness improved Cholesterol went down and i am more energetic. Yes, be carefull not to overdo especially with weights rather take it one by one if you want to improve your muscles.
Glad you're feeling better
Thank you for your help sir
You're welcome
Thank you Sir ❤
You're welcome 👍
Thank you Doc Candy, it's a big help!#
You're welcome!
Thank you.
You're welcome.
I have bad time just sitting or standing up. Good steps leading up to this…. Excellent explanations of how & why to use certain angles & weight shifts. Thank you for the “details”. This is what is often missing…
Our most recent video actually covers both of those: czcams.com/video/GdOAuZ3XEqo/video.html
Other ones that might help:
How to relieve back pain when sitting in a chair: czcams.com/video/qWi_7jyby0Y/video.html
Relieve back pain & sciatica sitting in a recliner: czcams.com/video/O-6IKcV2Y78/video.html
Stand up from sitting without back pain: czcams.com/video/leYfqs02rw8/video.html
Stand longer without pain: czcams.com/video/Ll0tojgWoUg/video.html
Hope some of these help.
Hi... I'm 71 and my wife is 73, and we have been looking for a practical exercise to get started being more active. I liked your presentation and we liked and subbed. I'll check out more of your videos as we progress. Thanks again.
You're welcome. Glad you liked it, and thanks for subscribing.
Easy exercise but very useful.
Glad you liked it
Hay I'm 82 an that was very helpful thanks. An you are right the answer is in your natural stance, thanks again I haven't realised that. Maybe I should look at my brain as well 😉
Glad the video was helpful
Thanks a lot you help the seniors to depend on themselves... Thank you very much
You're welcome.
Thank you for being able to help us . Building up from simple moves, being mindful of the mechanics involved, helps one master the basics and encourages continuous practice , definitely the key to less knee pain. I have “ saved “ this tutorial and will keep practicing from it 👏🎊
You're welcome. Glad you found it helpful
Helpful
@@trudywick2975 Glad it was helpful.
Yeah....RIP you dodo!
Thank you Doctor. I'm an 80 year old lady in Switzerland and due to lack of sufficient movement in recent months my thighs are stiff and painful. I'm sure these exercises will help.
Superbly done. Thank you.
You're welcome. Glad you enjoyed it.
Good info, thanks chief
You're welcome
Hi doctor, thank you very much for this well explained video. Very good indeed!!!!
Glad it was helpful!
Lov your video it's very helpful especially for seniors 💕
Glad it was helpful!
I appreciate u thinking about us God Bless
You're welcome.
Thank you so much. That all makes so much sense. I haven't found it easy until now.
Glad it was helpful