Maintaining wellness as a senior require awareness of all the parts of your body, from your brain down to your toes. Many people, as they get older, experience trouble with their legs. They may find that their limbs are weaker, shakier and less steady than in their younger years. Swelling and varicose veins are also common. Those who suffer from diabetes, especially, sometimes feel tingling or numbness in their lower extremities. Knowing the source of these problems is the first step in improving leg health. If you're experiencing issues with your lower limbs, it's essential to see a doctor to make sure there aren't other underlying disorders causing your condition.
Often the reason for poor leg health is a lack of circulation and strength. Fortunately, simple life changes can help improve the condition of your limbs and strengthen the lower body. Try these basic, low-intensity exercises to get the blood flowing and tone the muscles in your legs:
Calf raises
To do a calf raise, start out standing on the edge of a platform, such as a step or an aerobics platform. The balls of your feet should be firmly planted on the platform, while your heels should be hanging off the side. Keep your hands on the wall or another object to maintain balance and avoid a spill. Then, raise your heels so that your weight is on your tiptoes. Hold the posture, then relax to your starting position. Repeat 15 to 20 times. You should feel the calf muscles stretching and contracting as you do these raises. If these exercises are too difficult, try them without the platform.
To do a calf raise, start out standing on the edge of a platform, such as a step or an aerobics platform. The balls of your feet should be firmly planted on the platform, while your heels should be hanging off the side. Keep your hands on the wall or another object to maintain balance and avoid a spill. Then, raise your heels so that your weight is on your tiptoes. Hold the posture, then relax to your starting position. Repeat 15 to 20 times. You should feel the calf muscles stretching and contracting as you do these raises. If these exercises are too difficult, try them without the platform.
Ankle circles
Ankle circles can be done either standing up or sitting down. For the standing variety, hold onto a sturdy object to keep your balance. Lift your right leg into the air about two inches from the floor and move your foot in a circular motion. It helps to pretend that you're drawing a circle with your big toe. Each rotation counts as one rep, and you should do 15 to 20 reps with each ankle. This movement not only helps boost circulation in the lower extremities, but it also strengthens the calves and gives you more power and control for walking in varying terrains.
Ankle circles can be done either standing up or sitting down. For the standing variety, hold onto a sturdy object to keep your balance. Lift your right leg into the air about two inches from the floor and move your foot in a circular motion. It helps to pretend that you're drawing a circle with your big toe. Each rotation counts as one rep, and you should do 15 to 20 reps with each ankle. This movement not only helps boost circulation in the lower extremities, but it also strengthens the calves and gives you more power and control for walking in varying terrains.
Bent-knee hip raises
This exercise requires you to lay down on the floor with your arms laid at your sides. Bend your knees at about a 75-degree angle and lift your feet from the floor about two inches. Then, use your lower abdominals to pull your knees into you, making sure to keep them bent. Bring them in and roll your pelvis backward until your hips are raised off the ground. By this point, your knees should be raised over your chest. Hold the position and squeeze your abs before lowering your knees. Repeat for as many reps as is comfortable for you – this exercise may be difficult for people with hip replacements. If you find it too easy, make it more intensive by wearing ankle weights or keeping your legs straight.
This exercise requires you to lay down on the floor with your arms laid at your sides. Bend your knees at about a 75-degree angle and lift your feet from the floor about two inches. Then, use your lower abdominals to pull your knees into you, making sure to keep them bent. Bring them in and roll your pelvis backward until your hips are raised off the ground. By this point, your knees should be raised over your chest. Hold the position and squeeze your abs before lowering your knees. Repeat for as many reps as is comfortable for you – this exercise may be difficult for people with hip replacements. If you find it too easy, make it more intensive by wearing ankle weights or keeping your legs straight.
Partial squats
If you've found full squats to be too exhaustive, try a partial squat. Begin in a standing position with your feet slightly wider than shoulder-width apart. Tighten your stomach muscles and keep your spine straight as you squat down as though you are about to sit. Push your hips down and back, lowering them until they're about halfway to your knees. Be sure to keep your knees lined up with your toes and your head upright and looking forward. Hold the posture briefly, then rise back up to the starting position. Repeat 15 to 20 reps. This exercise is particularly beneficial for strengthening your hip flexors and quadriceps, which can help you maintain balance as you walk.
If you've found full squats to be too exhaustive, try a partial squat. Begin in a standing position with your feet slightly wider than shoulder-width apart. Tighten your stomach muscles and keep your spine straight as you squat down as though you are about to sit. Push your hips down and back, lowering them until they're about halfway to your knees. Be sure to keep your knees lined up with your toes and your head upright and looking forward. Hold the posture briefly, then rise back up to the starting position. Repeat 15 to 20 reps. This exercise is particularly beneficial for strengthening your hip flexors and quadriceps, which can help you maintain balance as you walk.
Forward lunges
To do a forward lunge, you'll need to stand with your feet together and your shoulder blades pulled toward your hips. Move your leg as though you're stepping forward, steadily lifting your foot from the floor and extending it in front of you. Lean forward and shift your body weight onto the extended leg. Be careful not to sway or wobble, which can lead to a fall and injury. As you step forward, make sure to keep your neck straight and head situated forward. Focus on the way your hips move downwards toward the floor and lower yourself until you reach a position that provides a stretch but is not straining. Hold the posture before returning to a standing position and repeat 15 to 20 times on each leg.
To do a forward lunge, you'll need to stand with your feet together and your shoulder blades pulled toward your hips. Move your leg as though you're stepping forward, steadily lifting your foot from the floor and extending it in front of you. Lean forward and shift your body weight onto the extended leg. Be careful not to sway or wobble, which can lead to a fall and injury. As you step forward, make sure to keep your neck straight and head situated forward. Focus on the way your hips move downwards toward the floor and lower yourself until you reach a position that provides a stretch but is not straining. Hold the posture before returning to a standing position and repeat 15 to 20 times on each leg.
Forward lunges tone your legs and quadriceps while stabilizing the hips. After a while of regularly incorporating these exercises into your daily routine, you may notice that your legs feel stronger, more flexible and more vibrant.
Source: medicare.com
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