WEBVTT 00:00:00.740 --> 00:00:03.799 Strong legs don't start in the gym. They start 00:00:03.799 --> 00:00:07.339 with tiny choices you make all day long. Most 00:00:07.339 --> 00:00:10.339 people don't realize this, but the everyday habits 00:00:10.339 --> 00:00:12.880 you already do in your home can either build 00:00:12.880 --> 00:00:16.320 leg strength or slowly take it away. Today I'm 00:00:16.320 --> 00:00:19.000 going to show you simple science -backed habits 00:00:19.000 --> 00:00:21.980 that keep your legs strong, steady, and ready 00:00:21.980 --> 00:00:25.269 for anything. And don't worry, this isn't about 00:00:25.269 --> 00:00:28.469 exercise routines or fancy equipment. These are 00:00:28.469 --> 00:00:31.170 easy things you can work into your day without 00:00:31.170 --> 00:00:33.969 changing your whole life. And just so you know, 00:00:34.009 --> 00:00:37.109 the info is solid. I'm Robin Schiltz, a senior 00:00:37.109 --> 00:00:39.609 home safety specialist, and I've spent years 00:00:39.609 --> 00:00:42.950 helping older adults stay confident and independent 00:00:42.950 --> 00:00:47.549 at home. So let's get started. When we talk about 00:00:47.549 --> 00:00:50.030 leg strength, most people think they need a whole 00:00:50.030 --> 00:00:53.409 workout plan. But here's the truth. Your daily 00:00:53.409 --> 00:00:57.030 habits matter just as much as exercise, sometimes 00:00:57.030 --> 00:01:00.570 even more. Because every time you sit, stand, 00:01:00.850 --> 00:01:03.670 walk, reach, step over something, or balance 00:01:03.670 --> 00:01:06.670 on one foot without even thinking about it, your 00:01:06.670 --> 00:01:08.849 legs are either getting stronger or getting a 00:01:08.849 --> 00:01:11.969 little weaker. And the good news is you can easily 00:01:11.969 --> 00:01:14.950 tip the scale in your favor with just a few simple 00:01:14.950 --> 00:01:18.230 adjustments. So let's jump into some everyday 00:01:18.230 --> 00:01:21.069 habits that can really support strong, steady 00:01:21.069 --> 00:01:24.900 legs. Habit number one is get up more often, 00:01:25.280 --> 00:01:28.799 even for 30 seconds. If you've heard me say this 00:01:28.799 --> 00:01:31.799 before, it's because it works. Long stretches 00:01:31.799 --> 00:01:34.620 of sitting weaken the big muscles in your thighs, 00:01:35.159 --> 00:01:37.780 but getting up for even half a minute every 30 00:01:37.780 --> 00:01:42.140 to 60 minutes wakes those muscles back up. Stand 00:01:42.140 --> 00:01:44.879 up during commercials, walk to the kitchen for 00:01:44.879 --> 00:01:48.739 a glass of water, do one slow sit to stand from 00:01:48.739 --> 00:01:52.219 your chair. Tiny bits of movement like that add 00:01:52.219 --> 00:01:55.140 up fast. I've seen people gain strength just 00:01:55.140 --> 00:01:59.239 from standing more often. Habit two is to use 00:01:59.239 --> 00:02:03.519 the slow sit and slow stand method. This one 00:02:03.519 --> 00:02:07.480 is sneaky but powerful. When you sit down, don't 00:02:07.480 --> 00:02:11.319 flop into the chair. Lower yourself slowly. When 00:02:11.319 --> 00:02:14.099 you stand, press through your heels and rise 00:02:14.099 --> 00:02:17.879 with control. That slow movement works your quads, 00:02:18.039 --> 00:02:20.550 glutes, and core. And you're doing it anyway, 00:02:20.569 --> 00:02:24.189 right? You might as well make it count. Habit 00:02:24.189 --> 00:02:27.090 three is spend a few seconds standing on one 00:02:27.090 --> 00:02:30.590 leg. Now, please do this safely. Hold onto the 00:02:30.590 --> 00:02:34.469 counter or a sturdy chair or the sofa. Balancing 00:02:34.469 --> 00:02:36.949 on one leg helps to strengthen your hips and 00:02:36.949 --> 00:02:39.830 ankles. These muscles protect you from falls. 00:02:40.530 --> 00:02:43.069 Try this while brushing your teeth, waiting for 00:02:43.069 --> 00:02:46.710 the microwave, washing dishes. Even 10 seconds 00:02:46.710 --> 00:02:50.189 at a time makes a difference. Habit number four 00:02:50.189 --> 00:02:53.250 is take the long way around your home. I know 00:02:53.250 --> 00:02:56.229 this sounds kind of silly, but hear me out. If 00:02:56.229 --> 00:02:58.569 you always walk the shortest path, your legs 00:02:58.569 --> 00:03:01.449 never get a challenge. So try walking a loop 00:03:01.449 --> 00:03:04.129 around your living room before you sit down or 00:03:04.129 --> 00:03:07.210 walk to the further bathroom once a day. You 00:03:07.210 --> 00:03:10.069 don't need a lot of extra time, just a few extra 00:03:10.069 --> 00:03:14.409 steps. Number five is to use the stairs if you 00:03:14.409 --> 00:03:18.210 can. Stairs are one of the best natural leg strength 00:03:18.210 --> 00:03:21.430 builders we have. Even going up one step and 00:03:21.430 --> 00:03:24.370 back down safely while holding the rail makes 00:03:24.370 --> 00:03:27.830 your legs work in a really healthy way. If stairs 00:03:27.830 --> 00:03:30.310 aren't safe for you, that's okay. You can skip 00:03:30.310 --> 00:03:33.150 this one. But if they are, a few steps a day 00:03:33.150 --> 00:03:37.810 really helps. Habit six is to add small resistance 00:03:37.810 --> 00:03:40.889 to daily movements. Here's what that might look 00:03:40.889 --> 00:03:44.310 like. Carry two grocery bags instead of one. 00:03:44.599 --> 00:03:47.840 Push a laundry basket instead of dragging it. 00:03:48.259 --> 00:03:51.280 Place commonly used items on a slightly lower 00:03:51.280 --> 00:03:53.879 shelf so you bend your knees safely to reach. 00:03:54.800 --> 00:03:58.259 These gentle changes and challenges help to keep 00:03:58.259 --> 00:04:00.919 muscles active without feeling like a workout. 00:04:02.259 --> 00:04:04.740 Habit 7 is to strengthen while brushing your 00:04:04.740 --> 00:04:08.280 teeth. This is one of my favorite multitasking 00:04:08.280 --> 00:04:11.759 habits as a retired dental hygienist. You want 00:04:11.759 --> 00:04:14.539 to stand tall, tighten your legs and glutes for 00:04:14.539 --> 00:04:17.959 five seconds, relax and repeat. Just do this 00:04:17.959 --> 00:04:21.040 for two minutes twice a day. That's real strength 00:04:21.040 --> 00:04:24.459 training built right into your routine. Habit 00:04:24.459 --> 00:04:28.480 eight is to walk with purpose. When you walk, 00:04:28.680 --> 00:04:31.540 don't shuffle or drag your feet. Lift your feet, 00:04:31.639 --> 00:04:34.379 swing your arms and take slightly longer steps. 00:04:34.540 --> 00:04:38.160 A purposeful walk uses more muscle and improves 00:04:38.160 --> 00:04:42.519 balance at the same time. Strong legs do more 00:04:42.519 --> 00:04:45.040 than help you move. They protect your entire 00:04:45.040 --> 00:04:48.459 body. They lower your fall risk, help you stay 00:04:48.459 --> 00:04:51.139 steady, give you more confidence, and preserve 00:04:51.139 --> 00:04:54.120 your independence for years to come. And none 00:04:54.120 --> 00:04:57.120 of this requires a gym membership. It's just 00:04:57.120 --> 00:05:00.079 making small choices that you repeat day after 00:05:00.079 --> 00:05:04.279 day. A final reminder is to please don't push 00:05:04.279 --> 00:05:07.379 through pain. And if you notice sudden weakness, 00:05:07.680 --> 00:05:10.019 new balance problems, or difficulty standing 00:05:10.019 --> 00:05:12.920 up from a chair, talk with your doctor. Your 00:05:12.920 --> 00:05:16.439 body is giving you important information. So 00:05:16.439 --> 00:05:18.839 thanks for joining me today. Please share this 00:05:18.839 --> 00:05:20.920 episode with someone you care about who could 00:05:20.920 --> 00:05:23.199 use the information to make their life safer. 00:05:23.439 --> 00:05:26.720 You'll find more resources for seniors and caregivers 00:05:26.720 --> 00:05:30.519 on our website at seniorsafetyadvice .com. And 00:05:30.519 --> 00:05:32.939 if you're searching for an aging in place specialist, 00:05:33.279 --> 00:05:36.879 please visit our sister website at aginginplacedirectory 00:05:36.879 --> 00:05:40.399 .com. Also, if you haven't yet subscribed to 00:05:40.399 --> 00:05:43.439 our YouTube channel or to this podcast, go ahead 00:05:43.439 --> 00:05:46.220 and do that right now and then come back tomorrow 00:05:46.220 --> 00:05:49.220 for another daily moment of guidance and encouragement 00:05:49.220 --> 00:05:52.459 right here on the Senior Safety Advice Podcast. 00:05:52.829 --> 00:05:56.189 Until next time, thanks for listening. Take care. 00:05:56.829 --> 00:05:57.149 Bye!