5 easy steps to stronger legs and longer life
Ways to help increase leg strength revealed (photo: Freepik)
Strong legs are the key to a long life. They are closely linked to the health of the heart, brain, and overall longevity.
Five simple yet effective ways to strengthen the lower limbs and improve quality of life for years to come have been identified by Mind Body Green.
Replace your shoes
Manual therapist Courtney Conley explained that it is worth wearing shoes that support the natural position of the foot.
Shoes with a wide toe box have several important advantages, especially in terms of comfort and foot health.
A wide toe box allows the toes to be placed in their natural position without being compressed. This reduces the risk of calluses, abrasions, and toe deformities.
Such footwear helps to prevent or alleviate conditions such as:
-
hallux valgus (bunion on the big toe)
-
hammer toes
-
ingrown toenails
-
flat feet
Walk barefoot
According to the expert, there are over 200,000 sensory receptors on the feet that are activated when you walk barefoot.
Without shoes, the body distributes the load more naturally, and small muscles of the feet and legs, which often "rest" in shoes, are activated.
There are many nerve receptors on the feet that are connected to various organs, according to reflexology. Walking barefoot stimulates these points and can positively affect the general state of the body.
When you walk barefoot, the foot works more actively – this promotes better blood circulation and the prevention of varicose veins.
Moreover, contact with natural surfaces, especially cold ground, grass, or sand, helps to harden the body.
Do strengthening exercises for the legs at home
Credit card method
Sit on a chair and place a credit card under the big toe. Hold the card tightly while someone tries to pull it out.
As a result, the big toe should be able to hold the card, demonstrating the strength of the toe. Then, do the same with the other four toes.
If the card slips out easily or you experience cramping in the foot, make this exercise part of your weekly routine to increase leg strength.
Leg training with a resistance band
Place your foot on a rubber band as wide as your foot or wider. Pull the rest of the strap upward vertically, forming an L-shape, so that the toes are at the corner of the L. Then try to pull the toes upward against the resistance.
In the long term, you add years to your mobility.
Strength exercises
Squats (with your own weight, with a barbell, with dumbbells) are a basic exercise for all leg muscles.
Meanwhile, lunges perfectly develop the quadriceps, glutes, and stabilizing muscles.
It is also worth doing calf raises while standing/sitting, as this exercise excellently strengthens the calf muscles.
Pay attention to your condition
Pay attention when your legs hurt, the shoes do not fit properly, or when your toes cramp. Even knee and joint pain can be related to changes in foot health or shoe choice.
Increase the load gradually. Keep a workout diary to track your progress.
Do not forget about body recovery, namely proper sleep and nutrition and stretching.Do not train the same muscles daily; it is worth allocating 48 hours for recovery after heavy load.
You might be interested in:
-
Four most effective exercises to tone legs that everyone will envy.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
