Why strong legs are the secret to independence after 70
Older adults with weaker leg power have almost a 20% higher risk of fall related injuries. The stronger your legs are, the less likely you are to fall. One in three adults over sixty five will experience a fall each year, and the impact can be life changing. Broken bones, long hospital stays and a sudden loss of independence are all common outcomes. The good news is that building and maintaining leg strength is one of the simplest and most effective ways to reduce this risk. At Project Rehab Brisbane, we see the benefits of this every day.
Everyday movements such as standing up from a chair, climbing stairs, or walking around the block all rely on lower limb strength. While it is natural for muscles to weaken with age, decline does not have to be inevitable. The body responds well to regular movement, and even small amounts of consistent exercise can help maintain or rebuild the strength needed for daily life.
Strong legs do more than support your body. They also support your mind. Research shows that regular movement and balance training improve confidence, reduce anxiety about falling, and may even have positive effects on memory and brain health. Feeling steady on your feet makes you more likely to keep getting out of the house, staying socially connected and active, which are all key parts of healthy ageing.
The best part is that improving leg strength does not require heavy gym workouts. Simple, safe exercises performed regularly can make a big difference. Sit to stands from a sturdy chair, step ups on a low step, mini squats, or heel raises are all effective ways to strengthen your legs. Balance can also be improved with small practices such as standing with your feet close together or trying single leg stance while holding onto a stable surface. Gentle walking, cycling, or even boxing style movements can add cardiovascular fitness and build overall endurance.
At Project Rehab, we provide mobile physiotherapy Brisbane services to make this easier. For older adults who want to keep their independence, and for those supported through NDIS physiotherapy Brisbane plans, our programs focus on strength, balance, and falls prevention Brisbane strategies that fit into everyday life. Rehabilitation Brisbane services are not just about recovery after injury, they are also about building confidence and reducing the risk of future falls.
Strong legs are not just about fitness. They are the foundation for independence, safety, and freedom at any age. With the right exercises and support, it is possible to stay strong, keep moving, and continue enjoying the things that matter most.
References
Centers for Disease Control and Prevention, 2023 – Important facts about falls.
World Health Organization, 2007 – Global report on falls prevention in older age.
New England Journal of Medicine, 1995 – Lower-extremity function in persons over the age of 70 years as a predictor of subsequent disability.
The Journals of Gerontology Series A, 2005 – Gait velocity as a single predictor of adverse events in healthy seniors aged 75 years and older.
British Journal of Sports Medicine, 2017 – Exercise to prevent falls in older adults: an updated systematic review and meta-analysis.
The Journals of Gerontology Series A, 2023 – Lower extremity power and the risk of injurious falls in older men: The Osteoporotic Fractures in Men Study.
-
At-home neurological physiotherapy brings physiotherapy to you, allowing for the highest level of comfort and convenience.
-
Physiotherapy can benefit individuals with a wide range of needs. Some conditions include: Amputees. Acquired Brain Injury, Parkinson's Disease, Motor Neurone Disease, Multiple Sclerosis, Alzheimer’s Disease, as well as various intellectual disabilities, developmental delays, and chromosomal disorders, among others.
-
Yes, Project Rehab is a registered NDIS provider, making it easy for clients on the NDIS program to receive neurological physiotherapy.
