Your ankles need more than walking. Try these five moves a podiatrist recommends after age 65. The ankles play a crucial role in supporting body weight and movements of the lower extremities. This is particularly key in everyday activities such as walking, climbing stairs, and exercising. Your ankles deserve a lot of love, as research shows they are frequently injured in sports, leisure activities, and daily life, but they often don’t receive the attention they deserve. So, we spoke to Dr. Rizwan Tai, a podiatrist and podiatric surgeon in Houston, Texas, who has been in the industry for over a decade and specializes in foot and ankle health, to help you. Dr. Tai shares five productive exercises that can help strengthen your ankles and increase stability after age 60. “During old age, it seems normal for older people to experience complications that affect their overall health, especially when it comes to the ankles,” explains Dr. Tai. “Applying these exercises consistently will make your feelings [alleviate] and rebuild ankle stability… These exercises tell us that we really don’t need a lot of resources to buy equipment, like balance boards. Having accessible and appropriate exercise will improve our lives and we will be able to enjoy it even as we get older.” Calf Raises Start standing in front of a counter, with your hands lightly resting on the surface for support. Spread your feet hip-width apart. Slowly rise up on the balls of your feet. Hold at the top for 1 second. Slowly lower yourself back down. If you can do these 3 balance tests at age 60, your body age is 20 years younger Single-Leg Stand 6254a4d1642c605c54bf1cab17d50f1e Stand tall on a flat surface with your feet hip-width apart and your arms at your sides. Shift your body weight toward your left foot. Lift your right foot off the ground while keeping your shoulders stacked over your ribs and your hips level. floor and stop when your foot hits the ground. Balance on one leg for the prescribed time. Repeat on the other side. 4 Classic Exercises That Reverse Aging Faster Than Cardio Toe Raises Start standing with your feet hip-width apart, using a wall or sturdy countertop for support, if necessary. Make sure your heels are firmly planted on the floor. weight of your body toward your heels. Hold for a moment before lowering yourself. Over 45? If you can hold these 3 positions, you will be stronger than most. Start sitting upright in a chair. Slowly draw the letters of the alphabet in the air with your big toe. 6 standing exercises that keep your knees stronger than most people your age. years Resistance Band Ankle Inversion and Eversion Start seated in a sturdy chair with one leg comfortably extended in front of you. Place a resistance band around the front of your working foot and make sure the other end is secured to a sturdy anchor point. Slowly begin to rotate your foot inward, working against the resistance and moving out from the ankle. Perform all prescribed repetitions before repeating on the other side. Freelance editor and content strategist based in Greenwich, CT. She has over 11 years of experience in wellness, fitness, food, travel, lifestyle, and home.
