It is no exaggeration to say that after middle age, health depends largely on the lower body, making leg muscles very important.

Having well-trained leg muscles makes walking and daily activities smoother without difficulty.

The risk of falls is also reduced. Diseases can also be prevented, including diabetes and degenerative arthritis.

The risk of onset is lower when the lower body muscles are sufficient.

However, if you find it difficult to put strength into walking or to walk for more than 30 minutes, it may indicate a deficiency in lower body muscles. It is essential to do strength training to strengthen the lower body. Here are three simple exercises to enhance lower body strength.

Sitting on a chair and stretching your legs forward

Sit comfortably in the chair and stretch one leg straight out in front.

At this time, keep the shins and thighs in a straight line, pull the ankles, and hold with strength in the thighs. Perform alternately for 10 to 15 seconds, 3 to 5 times.

Holding onto a chair while doing a plank=

Hold the backrest of the chair that fits your height. Chairs with wheels are dangerous.

Stand up straight, push your hips back, and gradually bend your knees. Be careful not to let your knees go past your toes.

Do not bend your waist; instead, tighten your hips and legs to hold the position. Perform this for 10 to 15 seconds, alternating 3 to 5 times.

Lying on your side and lifting one leg

Lie flat on your side. Place your upper hand on the floor.

The lower leg bends at the knee. The leg on top is lifted towards the ceiling to support it.

At this time, the knee should be straightened and the ankle should be pulled back. Lift until you feel the muscles on the side of the hip engage. Perform 3 to 5 repetitions, alternating each time, holding for 10 to 15 seconds each.

Not only exercise, but also the nutrients that make up muscles should be sufficiently supplemented.

It is good to consume protein foods at a rate of 1.0 to 1.2 grams per kilogram of your body weight.

Eggs, fish, lean meat, soybeans, and milk are rich in protein.

Adding vitamin B6 and vitamin B12, which help with protein synthesis in the body, along with vitamin C and calcium, makes it more effective.

Story of Reporter Han Hee-jun