What to Eat for Weak Legs in the Elderly: Essential Diet and Exercise Tips

Muscle weakness is prevalent in many older adults. According to research, weak muscles severely impact their lives by making it more difficult for seniors to move independently and perform daily tasks. This increases their frailty and risk of falls, chances of social isolation and depression, risk of chronic illnesses, sedentarism, and risk of all-cause mortality (1).

In addition to encouraging older adults to move more, which helps increase their leg and overall muscle strength, improving their diets is another way to strengthen their weak legs, thereby enhancing their quality of life and lowering the risk of the aforementioned factors.

If you have an older person who is suffering from weakness in their lower extremities, read on to learn more about what to eat for weak legs in the elderly so you can tweak their diet to help improve this issue.

What Causes Leg Weakness in the Elderly?

There are several reasons why an older adult may experience weak legs, including:

• Sarcopenia

Sarcopenia, the age-related reduction in muscle mass, strength, and function may be a cause of weak legs in older people (2, 3). 

According to research, all human beings start involuntarily losing muscle mass after the age of 30 at a rate of 3% to 8% a decade (4). However, once we hit 50, this rate of muscle mass loss increases to a rate of 1% to 2 % per year (5, 6) with the loss of muscle strength decreasing by 12% to 15% every 10 years (6).

This loss of muscle mass and muscle strength can lead to elderly women (or men) experiencing weak legs, which causes them to lose their functionality and independence.

• Stroke

As we age, the risk of stroke becomes higher and according to experts, a sudden loss of balance or coordination or trouble walking is one of the symptoms that is associated with this condition (7). While sudden weak legs in the elderly may not always be a sign of this condition, it’s always good to err on the side of caution and seek help if you hear them complain of this. 

Please note that if your elderly person suddenly experiences a loss of motor function in a limb, it could also be a sign of a stroke. Researchers involved in a case report published in early 2023 stated that isolated limb weakness, while not the most common or straightforward sign of stroke, shouldn’t be ignored if it occurs (8).

• Autoimmune Diseases

These illnesses occur when your body’s immune system malfunctions and starts attacking healthy cells, tissues, and organs instead of attacking disease and infection as it’s supposed to (9).

According to research, increased age may make you more susceptible to autoimmune illnesses (10, 11) with an older study stating that a large proportion of elderly people may show positive autoantibodies, which increases the risk of autoimmune diseases (10).

Some autoimmune diseases whose symptoms may include leg weakness include:

1. Miller Fisher syndrome – a rare variant of Guillain-Barré syndrome (12)
2. Multiple sclerosis (13)
3. Myasthenia Gravis (14)
4. Parkinson’s Disease (15)

• Spinal Problems

Spinal conditions such as a pinched nerve, sciatica, herniated/slipped disc, and spinal stenosis can also cause leg weakness. These problems are all often associated with pain and/or numbness in the lower back or legs, in addition to tingling in the affected areas, but they could also lead to weakness in the legs.

• Nutritional Deficiencies

For anyone who suspects that diet may be the answer and is wondering  ‘what deficiency causes weakness in the legs?’ the answer could be vitamin D.

According to research and experts, muscle weakness, as well as bone pain, fatigue, low bone mass, and increased risk of fractures, are some of the symptoms if your body doesn’t have enough vitamin D. A lack of this vitamin leads to rickets in children and osteoporosis in adults (16, 17).

Remember that vitamin D helps increase calcium absorption in the body. Research has shown that in older adults, calcium helps to reduce bone loss and the risk of fractures (18, 19). Therefore, when considering vitamins for weak legs, getting tested for vitamin D deficiency should be on your list.

Read more: What Can a Strict Diet Lead to in Older Adults?

Can the Elderly Regain Leg Strength?

Yes, they can. As mentioned above, weak legs can reduce the quality of life of older adults. Luckily, the situation may not be irreversible, especially if caused by nutritional deficiencies or sarcopenia, and specific positive changes in their lives can help improve this situation.

How Can I Make My Weak Legs Strong Again As A Senior?

As an older adult, you can build lost leg strength through a combination of increased physical activity and a nutritious diet.

What Are 5 Foods That Seniors Should Eat?

Regardless of whether an older adult is dealing with weak legs or not or whether they are in good general health or not, the National Institute of Aging recommends that all seniors should include the following 5 main food groups into their diets (20)

• Vegetables

They are rich in antioxidants and are also a fantastic source of healthy carbs and fiber. Under the vegetable umbrella, older adults are recommended to consume dark leafy green, starchy, and non-starchy vegetables, in addition to legumes.

• Fruits

Like vegetables, fruits are also rich in vitamins and minerals and also add carbohydrates and fiber to your everyday diet. It’s recommended that you should eat whole fruits – more than the juiced variety and eat them with the skin on. You can also consume frozen, canned, or dried fruit, but you should always ensure that they don’t have too many added sugars. If you can’t find those without added sugars, choose the option with the lowest amount of added sugar.

• Whole Grains

These include options such as whole wheat, oats, barley, quinoa, millet, and brown and wild rice. 

Not all carbs are made the same and whole grains are better than simple/refined grains. Refined grains are stripped of many nutrients during processing, and while some vitamins and minerals may be added back, the fiber is not.

Whole grains are rich in both nutrients and fiber and they provide your body with energy to help keep you active throughout the day.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

• Dairy

Dairy and dairy products are essential to a senior’s diet as they are incredible sources of calcium, potassium, and vitamin D, all nutrients that are great for both heart and bone health. If an older adult cannot consume dairy for whatever reason, plant-based milks and other alternative products are a great option. Just make sure they are fortified with calcium and vitamin D so they can provide the older adult with these nutrients.

• Protein

Like grains, not all proteins are made equally. For an older adult to maintain a healthy diet, they should consume lean proteins rather than those that are higher in fats. Lean protein options include poultry, lean beef, fatty fish, and other seafood, in addition to eggs.

Plant proteins are also essential to this list, particularly if the person is vegan or vegetarian, but for omnivores too. Plant proteins come from soy products such as tofu and edamame, beans and lentils, and nuts and seeds.

Which Foods Are Good for Strong Legs?

Proteins are the most essential for increasing strength in the legs. This macronutrient is often referred to as the body’s building block as it helps build and repair tissues and fight off infection, while also helping build and maintain muscle mass, which is crucial for seniors with weak legs (20, 21).

The recommended daily intake of protein for adults is 0.8 g per kg of body weight per day, but according to a literature review published in 2021, this amount is too little for seniors. Researchers stated that evidence suggests that a protein intake closer to 1.2g to 1.5 g per kg of body weight per day is better for older adults as it can help prevent age-related declines in muscle mass and strength and improve other health factors (22).

In another study published in The Journals of Gerontology in 2023, researchers stated that in older adults with diagnosed medical conditions or acute illness, specialized protein or amino acid supplements that stimulate muscle protein synthesis and improve protein nutritional status may attenuate the loss of muscle mass and function (23).

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Muscle protein synthesis is how your body turns consumed protein into new muscle. For older adults suffering from weak legs due to sarcopenia, new muscle formation can help them feel stronger than before, reduce disability, and perhaps give them the independence that they lost.

With that, we can say that the answer to the issue of ‘what to eat for weak legs in the elderly’ is protein, a macronutrient that can be found in varying amounts in:

1. Beans and lentils
2. Tofu and other soy products
3. Lean meats
4. Poultry
5. Eggs
6. Nuts and seeds
7. Milk and other dairy products

What Are Some Easy Leg Strengthening Exercises for the Elderly?

While protein may be fantastic for building new muscle and increasing muscle strength, it doesn’t work on its own and researchers recommend exercise, specifically resistance exercise training, to help strengthen the legs (22, 23).

In a study review published in 2017, researchers stated that when older adults participated in resistance training programs, they saw an increase in muscle strength, improvements in balance, functional mobility, and fall prevention, better gait speed, and improvements in their functional abilities (6).

Learn more about chair yoga poses for balance.

In an older study published in 2012, researchers who were looking at rehabilitation possibilities for muscle weakness in the elderly stated that using both resistance and endurance exercise in seniors makes it possible to modify the age-associated decline in muscle function and decelerate the development of muscle weakness (5).

Get your personal plan according to your age and BMI

Select your gender

Male Female

Get your personal plan according to your age and BMI

Select your gender

Male Female

Some easy exercises for weak legs in the elderly include:

1. Walking
2. Calf raises
3. Chair squats
4. Step-ups
5. Seated knee extensions
6. Sit-to-stand
7. Lunges
8. Seated knee extensions
9. Leg raises

Check out this article on gentle chair yoga for beginners and seniors to learn more about the benefits of chair exercises for older adults.

Read more: Best Meal Plans for Seniors at Home: Easy and Healthy Eating After 70

What Is the Best Vitamin for Weak Legs?

As mentioned above, a vitamin D deficiency can cause muscle weakness, bone pain, fatigue, low bone mass, and increased risk of fractures. The vitamin is also essential for calcium absorption, which is great for bone health. If you have weak legs, you may want to have your vitamin D levels tested. Depending on your medical history and other symptoms, your healthcare provider may also evaluate you for other potential causes.

Frequently Asked Questions

• Why is my old person suddenly unable to walk?

As mentioned above, there are many causes for weak legs in seniors. From age-related muscle loss to stroke, autoimmune illnesses, and vitamin deficiencies, there are many reasons why this could be happening.

Because of this, we would suggest that rather than guessing what causes sudden leg weakness in the elderly, you seek professional medical advice. The above-listed reasons can help you gain a better understanding of what you may be dealing with and also ask the right questions, but nothing beats professional, individualized advice.

• What is the best exercise for strengthening the legs?

Of the four main types of exercises, resistance training is the best for better lower extremity strength. You can do these exercises with just your body weight, resistance bands, gym machinery, and free weights.

Check out this kettlebell leg workout for increased leg muscle strength and mass.

• What are weak legs a symptom of?

Weak legs can be a sign of multiple things, including age-related muscle loss, a vitamin deficiency, spinal issues, and an autoimmune illness. It’s important to be evaluated by your healthcare provider to find out exactly what’s causing your muscle weakness and what you can do about it.

• Is walking good for weak legs?

Yes, it is. When you walk, you engage your lower extremity muscles, and more physical activity helps increase muscle strength, which can eventually reduce the aforementioned weakness. However, it’s essential to determine the underlying cause of your leg weakness, for which you’ll need to consult your healthcare provider.

The Bottom Line

The answer to what to eat for weak legs in the elderly is protein – particularly if the weakness is due to age-related muscle loss. This macronutrient is essential for muscle development, so they may benefit from a higher protein diet that’s also rich in the other 4 main food groups.

With that being said, it pays to remember that protein doesn’t work on its own. For the best results, older adults should also be encouraged to engage in exercise, specifically resistance training. Encourage them to do simple chair workouts and walk more so they can build new and stronger leg muscles.

However, it’s essential to determine and treat the underlying cause of their leg weakness, for which they’ll need to consult their healthcare provider.