Maintaining strength in your legs in your eighties has nothing to do with being heroic
and everything to do with being consistent with the proper exercises.

The most common muscle groups to weaken include the quadriceps and the glutes the
ones responsible for your ability to stand from sitting, catch yourself when you trip, and
make it up stairs safely.

Losing them means losing the ability to be independent.

The simplest way to maintain strength is doing the sit to stand exercises, which sound
almost comically simple until you realize how closely it mirrors what you need to be able
to do regularly.

Sit in a sturdy chair, with arms crossed over your chest, and perform this action ten to
fifteen times, twice a day.

This is called resistance training in disguise.
Make it harder by slowly lowering yourself over four seconds if it seems easy.

Walking still remains important, however pacing takes priority over length at this point.

Twenty minutes of brisk walking is better for preserving muscle mass and maintaining
circulation than forty minutes of slow walking.

Your body adapts to a challenge, not simply activity.

Work balance exercises are the unsung companion to strength training.

Try standing on one leg while preparing your tea for 30 seconds on either side of the
counter.

It will develop the stabilizer muscles in your ankle and knee joints to prevent falls, the
main concern for people of this age.
A fall is not merely an injury but the first step towards a downward spiral.

Protein consumption is the mistake made by most seniors without their knowledge.
As the body's ability to synthesize muscle reduces with age, people above eighty years
require higher amounts of proteins through diet, at least 1.2 to 1.6g/kg of body weight
per day.

Eggs, fish, pulses, Greek yogurt.
If you do not have enough protein, you are setting yourself up for failure when
exercising.

Hydration plays a crucial role in muscle function than people realize.
Milder dehydration symptoms in elderly people manifest in tiredness and lack of energy
rather than thirst sensations.

Keep drinking before you start feeling thirsty.
There exists a great website which contains the stories of individuals who were facing
some health concerns regarding the issue , how this issue came into being, what kind of
diagnosis was made, and how it could be treated effectively.

Perhaps it would come in handy for you sometime.

Full story:
https://www.quora.com/How-do-I-keep-my-legs-strong-in-my-eighties

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