Could skipping squats and lunges be hurting your health as you age? Experts warn of hidden heart risks, blood sugar problems, weaker bones if you don't train legs

Many people associate leg day with squats, lunges, hip thrusts, sore muscles and building a stronger lower body. But the benefits of leg exercises go far beyond how the legs look.

The muscles in the lower body are among the largest muscle groups in the human body. The quadriceps, hamstrings, glutes and calves help with almost every basic movement, from walking and climbing stairs to standing up from a chair and carrying groceries. More importantly, maintaining leg strength as you age can help preserve mobility, balance and independence.

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Why leg day matters as you get older

Age-related muscle loss can happen gradually. For instance, when a person gets old, he/she may first notice that getting out of a chair takes more effort, stairs feel more challenging or walking becomes slower.

This gradual loss of muscle mass and strength is commonly associated with sarcopenia. The National Institute on Aging (NIA) notes that physical activity can help protect against age-related loss of muscle mass, strength and function, while also supporting independence and everyday physical ability.

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Dr Anup Khatri, Senior Consultant- Orthopedics, Gleneagles Hospital, Parel, Mumbai, told Times of India, "Many people think that fitness is only about building upper-body muscles, and many fail to train their legs. However, training legs is important for everyone and is one of the most beneficial forms of exercise. The legs tend to contain the largest muscle groups in the body, which include the quadriceps, hamstrings, glutes, and even calves."

That makes lower-body exercises useful not just for athletes but also for people who want to remain physically capable as they grow older.


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Squats, lunges and step-ups can help protect mobility

You don't necessarily need complicated gym equipment to train the lower body. Some of the most practical leg exercises include:

Squats

Lunges

Step-ups

Stair climbing

Brisk walking

Cycling

Bodyweight sit-to-stands

Calf raises

These movements target the major muscles of the lower body while also challenging balance and coordination.

Dr Khatri said, "If people tend to do leg-strengthening exercises such as squats, lunges, step-ups, and climbing stairs, then they will be able to enhance bone-mineral density, keep the joints healthy, and avoid falls and fractures. It will be possible to maintain balance and agility."

Stronger legs may support healthier blood sugar levels

There is another reason leg strength and exercise matter: skeletal muscle plays an important role in how the body handles glucose.

When large muscle groups are working, they use energy and take up glucose from the bloodstream. Regular physical activity can therefore support healthy blood glucose levels and improve overall metabolic health.

The NIA says physical activity can help older adults manage blood glucose and may help reduce the risk of type 2 diabetes and cardiovascular disease.

Dr Khatri said, "Strengthening these muscles will help to improve metabolism, maintain blood sugar levels within a normal range, support healthy weight management in everyone, and will also be beneficial for the heart as it increases blood circulation."

That is why leg workouts for older adults should not be viewed solely as a way to build muscle. They can be part of a broader strategy for maintaining physical function.

Leg exercises can also support bones and reduce fall risk

Strong muscles and healthy bones work together.

As people age, falling can become a serious concern because weaker bones are more vulnerable to fractures. The NIA recommends physical activity, including strength and balance exercises, as part of maintaining physical function and helping reduce fall-related risks.

Exercises such as squats, step-ups, lunges and stair climbing can challenge the muscles and lower body while weight-bearing movements can also place beneficial stress on bones.

The goal isn't necessarily to lift extremely heavy weights. Consistency matters.

Strong legs may help you stay independent for longer

Perhaps the most overlooked benefit of leg day is independence. Strong legs make everyday tasks easier. Getting out of bed, standing from a chair, climbing stairs, walking through a grocery store or carrying bags all require lower-body strength.

The NIA notes that physical activity can improve physical function and make everyday tasks easier, helping older adults remain independent.

Dr Khatri said, "Those with good leg strength will be able to remain mobile and independent and can improve the quality of life."

That is a very different way of looking at a leg workout.

What makes leg strength so important for healthy aging?

Research has found an association between muscular strength and longevity. A large systematic review and meta-analysis involving more than 1.9 million participants found that higher muscular strength was associated with lower all-cause mortality risk, including when strength was assessed through knee extension.

That does not mean leg exercises alone guarantee a longer life. Healthy aging is influenced by many factors, including physical activity, diet, sleep, medical conditions and lifestyle.

But the evidence reinforces an important point: maintaining strength matters.

You don't have to be a gym regular to train your legs

One of the biggest misconceptions about leg workouts is that they require a full gym setup.

Walking, cycling, climbing stairs and performing controlled bodyweight squats can all get the lower body working. The NIA also emphasizes that physical activity can include everyday activities and that even starting with small amounts of movement is better than doing nothing.

For someone new to exercise, a simple routine could begin with chair squats, step-ups, calf raises and brisk walking, gradually increasing the challenge as strength and confidence improve.