Aging From The Waist Down – Why Seniors Must Build Lower Body Strength

Posted by Dr. Scott Wilson | 15-Apr-2021

As we age, staying healthy and active is one of the most important things that we can do for ourselves. Being able to move about, play with our grandchildren, visit our friends and experience new things and new places are what contribute to making our retired years some of the most enjoyable years of our lives. But they can only be enjoyed if we are healthy. One way to ensure this is to build and maintain our lower body strength.

Having a strong lower body provides us with so many advantages. Some of the biggest benefits of good lower body strength include:

  1. Good balance: Strong leg muscles help to keep us upright and balanced. As we age, our balance begins to fail and if our muscles aren’t strong enough to keep us upright, then we will be much more susceptible to serious falls and injuries.
  2. Ability to stay active: When we have good lower body strength, we will be able to stay active and mobile for longer. Our lower body won’t tire out as quickly and we will be better able to walk, move and play with our grandkids!
  3. Protection against broken bones: Strong lower body muscles help to protect our bones when we fall and having good lower body strength will also mean having stronger bones in our lower body as well. The older we get, the higher our risk for falling and if we can stay strong, we will be less susceptible to breaking a bone if this happens.
  4. Keeping our joints healthy and protected: The joints of our lower body keep us active and moving even before we take our first steps, but they also take a lot of wear and tear over the years. If we can work towards keeping our lower body strong, we can ensure that our joints will be well protected and will help to keep us mobile for many more years to come.

As we get older, it is so important that we do our best to stay in shape and improve our strength. The stronger we are the better able we will be to stay injury free and maintain our mobility and independence well into old age.

There are many different ways that we can work on increasing our strength and staying healthy. Some of the best ways to build lower body strength as a senior include:

Staying active:

Like the old saying goes, “When you rest, you rust!”. The more active you are the more activated your muscles will be and the more strength they will retain. Staying active will also help to keep your weight down, meaning that there will be less strain and stress on the joints of your hips, knees and ankles.

Moderate exercise:

Moderate exercise, like an evening stroll around the block, can do wonders for keeping up your lower body strength. Not only can it help to maintain and even build muscles but it helps to keep the weight off and works on cardiovascular health and stamina.

Resistance/Weight training:

Using resistance, whether from weights, bands or your own body, will help to build up your muscular strength. This is one of the best ways to keep your lower body strong to prevent injuries and it can even help to increase your strength after an injury has occurred.


Gentle stretches or yoga-like activities can help to keep muscles from seizing up. Stiff or sore muscles can be prevented by integrating a regular stretching routine into your daily schedule. Stretches can help to promote blood flow to your muscles keeping them healthy and can help to keep you safe from future strains in the future.

Working with a Physiotherapist:

A professionally trained Physiotherapist can help work you to come up with a specific plan to help build your lower body strength that’s based on your unique physiology and personal needs. These health professionals are specifically trained to utilize techniques that will improve strength, mobility and help you heal from injuries or prevent future ones from occurring in the first place. 


Staying strong and active as we age is one of the keys to maintaining a high quality of life. While there’s nothing we can do to stop the aging process, there are some simple steps we can take today to help ensure we have a more enjoyable tomorrow. Of course, if you need help with building or maintaining lower body strength, we can help. Contact us today and let us show you why, at Physiomed, Healthier Starts Here.

Dr. Scott Wilson

Dr. Scott Wilson is the Founder & Chairman of Physiomed; one of Canada’s largest franchised networks of inter-disciplinary healthcare clinics. A graduate of Canadian Memorial Chiropractic College, Dr. Wilson founded Physiomed in 1994 and has since grown Physiomed to over 30 clinics in Southern Ontario and British Columbia. With hundreds of practitioners from over a dozen disciplines, Dr. Wilson and Physiomed have helped over 100,000 Canadians with physiotherapy, chiropractic, massage therapy, orthotic therapy, compression therapy and clinical conditioning as part of a program of rehabilitation and health optimization. In addition to helping patients improve their physical and mental well-being, Dr. Wilson has also mentored hundreds of practitioners to provide better care while enjoying more fulfilling careers. He is also a keynote speaker on many health related topics including how physiotherapy, chiropractic and health & wellness treatment can help with stress, weight loss, and unlocking the true potential within to achieve lasting physical well-being.

Top Blogs

Jan 15

Think You Don’t Have Time for Exercise? Think ...

Regular exercise is essential for maintaining good physical and mental…

Read More
Jan 01

Weight Loss & Nutrition: How To Meet Your Goals...

Weight loss can be an important part of getting healthier,…

Read More
Dec 15

Women Can Improve Brain Health with These Tips…...

Over 60% of women in Canada say their brain health…

Read More
Dec 01

Osteoporosis Back Pain: Symptoms and Treatment...

Over 2.3 million Canadians are living with osteoporosis; a condition…

Read More
Nov 15

How An Anti-Inflammatory Diet Can Ease Your Arthriti...

The inflammation caused by arthritis can damage your joints and…

Read More
Nov 01

Is Your Footwear Putting Your Foot Health At Risk?...

Several occupations involve long hours standing or otherwise on your…

Read More

Ready to Get Started?

Book Your

Book Now

Get Healthier... Stay Healthier!