Over the years I have learned something very simple about staying strong: the exercises that help you the most are usually not complicated. In fact, many of the best ones are the easiest to do and require no equipment at all.
One of those exercises is the basic leg lift.
I still do leg lifts because they help strengthen the abdominal muscles, and strong abdominal muscles become more important the older you get. This isn’t just about looking good. Of course, if you take pride in your appearance, that’s perfectly fine. Taking care of yourself physically often helps you feel better mentally too.
But the real reason I recommend keeping your abdominal muscles strong is practical. A strong core helps support your body and may help reduce physical problems that can develop as we age, including weakness in the abdominal wall.
A Simple Exercise Almost Anyone Can Do
One thing I like about leg lifts is how simple they are. You don’t need a gym membership. You don’t need special equipment. All you need is a little floor space and a few minutes of consistency.
Here’s how I do them:
- Lie flat on your back
- Keep your legs straight
- Slowly raise your legs to about a 45-degree angle
- Slowly lower them back down
- Stop lowering when you feel your abdominal muscles engage
- Rest briefly
- Repeat
The important thing is not speed. Slow and controlled movement is what makes the muscles work. I always remind people that rushing through exercises usually reduces their benefit.
Consistency Matters More Than Intensity
You don’t have to spend a long time doing this exercise. About 10 minutes is plenty.
If you enjoy doing them daily, that’s fine. But even doing leg lifts two or three times a week can help you maintain abdominal strength. The real secret is consistency over time, not how hard you push on any single day.
At my age, I’ve seen many people start exercise programs with great enthusiasm only to quit because they tried to do too much too fast. It is much better to do a reasonable amount that you can continue for years.
“The best exercise plan is the one you will still be doing five years from now.”
Exercise Your Mind While You Exercise Your Body
I also like to combine physical exercise with what I call mental exercise. Sometimes when I do leg lifts, I listen to classical music. Besides being enjoyable, it gives my mind something to focus on.
There is some research suggesting that staying mentally engaged as we age may help support cognitive health. But the most important thing is simply keeping your brain active in ways you enjoy.
If classical music isn’t your preference, that’s perfectly fine. You could listen to audiobooks, educational talks, or even practice what I call mental exercising by counting your repetitions backward. The goal is simply to keep your mind working while your body is working.
Practical Tips to Get Started
If you decide to try leg lifts, here are a few simple suggestions:
- Start slowly and don’t strain
- Focus on controlled movement
- Rest between repetitions
- Be consistent rather than intense
- Stop if something causes pain rather than normal muscle effort
Small Habits Add Up Over Time
At 90 years old, I can tell you that strength doesn’t come from doing one big thing. It comes from doing small things regularly over a very long period of time.
Leg lifts are just one small habit. But small habits, done faithfully, often produce the biggest results over the years.
If you take nothing else from this, remember this simple advice: you don’t have to do everything, but you should do something. And once you start, try to keep going.
A Final Thought
Taking care of your body is really about taking care of your future self. The small effort you make today is a gift to the person you will be 10, 20, or even 40 years from now.
Start simple. Stay consistent. And don’t underestimate what small daily disciplines can do over a lifetime.
