ABSTRACT

Loss of muscle mass with aging is associated with reduced in numbers and size of muscle fibers. Skeletal muscular strength and physical functioning would be much weaker in the old ages than in their youth due to the loss. The aging process is inevitable for everyone, but it varies significantly among individuals. Some older people with severe muscle weakness suffer from difficulty in performing work or leisure activities smoothly, are dependent upon the other people in activities of daily living due to loss of mobility and independence, and live in a higher state of risk of physical disability, weakness, diseases, falls or mortalities. The decline in muscular strength with aging is more severe in lower than upper extremities in both genders, and the decline in physical activity is more related to muscle weakness in the lower than upper extremities. The weaker in muscle strength and functioning of the extremities, the more fearful of fall-related injuries, resulting in avoiding physical activities and social relations, and suffering from loss of self-worth or life satisfaction. To reduce the loss of muscle mass, it is important to habitually maintain physical activities that fully activate the muscles as much as possible. Muscle strength would be weakened if the muscles are not used for a certain period of time due to illness, and it would be so hard to recover the strength especially for the older adults even if they try to do later. Regardless of age, however, a person who exercises regularly can increase the strength and lower the risk of injury, disability and illness. Exercises increasing muscle strength, especially resistance training exercises, are very effective regardless of age. In this review, we have introduced the exercises (eg, leg press, exercises using elastic bands) for strengthening the muscles of the lower extremities (ankle, knee and hip) while emphasizing upon their theoretical background.