To ensure healthy aging, you need to get serious about balancing and strengthening your feet. After all, physical activity in old age is one of the main factors that allow you to remain mobile and independent as long as possible.
To do this, you need to develop a simple habit of doing a simple toe-up exercise several times a week.
To perform the exercise correctly and with health benefits, you need to stand up straight with your feet shoulder-width apart. Then peel your toes off the floor, shifting your entire center of gravity to your heels. In this position, you need to stay for a while and then lower the toes and the front part of the foot. Do the exercise 15 to 20 times, writes Livestrong, citing movement specialist Grayson Wickham.
The exercise is recommended to be performed in two to three sets, at least twice a week. In this case, it is necessary to strive for a greater number of repetitions and approaches. It is recommended to do other leg stretching exercises as well.
The Chinese prolong life with these 2 leg exercises
As we age, muscle mass and strength gradually decline. As a result, the legs become weak and it is difficult to perform almost any movement, especially walking. Lifting your toes up will help strengthen the mechanisms needed for high mobility and prolong the body’s health.
Benefits of toe lifts:
►Supports the development of stability, mobility and strength in the muscles of the forefoot and lower leg. This, in the end, can prevent pain and injuries in the area of the knees and feet.
►Improves balance. Good balance helps keep your feet on the ground and reduces the risk of falling, which can be catastrophic in old age.
►Improves the mobility of the ankle joint. This is necessary for efficient and painless movement not only when walking, but also when running and exercising.
►Increases blood flow to the heart. The vessels that carry blood back to the heart depend, among other things, on muscle contractions. Elevating the toes facilitates blood flow to the lower extremities and helps carry blood to the heart, supplying the body with the necessary oxygen and nutrients.
There is another benefit of this exercise that contributes to healthy aging. The simple act improves balance, strengthens bones and has a positive effect on brain health.
