Main indicators of foot health for longevity: Maintaining feasible mobility throughout aging
In the pursuit of a healthy and independent old age, taking care of our feet might not be the first thing that comes to mind. However, maintaining foot health is crucial for ensuring freedom and reducing the risk of falls and complications as we age.
Foot health is about more than just aesthetics; it's about preserving mobility and independence in the long term. As we grow older, our feet become more susceptible to issues such as reduced strength, flexibility, and circulation. To counteract these potential struggles, it is recommended to perform targeted exercises and adopt healthy lifestyle habits focused on strength, flexibility, balance, and circulation of the lower limbs, especially the feet and ankles.
Recommended Exercises for Foot and Ankle Health
A variety of exercises can help improve foot and ankle health. Here are some simple exercises that can be done at home:
- Ankle circles: Sit comfortably, lift one foot slightly off the ground, and rotate the ankle clockwise and counterclockwise for 10 circles each way. This improves ankle joint flexibility and circulation.
- Heel-to-toe walk: Walk slowly, placing the heel of the front foot directly in front of the toes of the back foot for 20–30 steps. This enhances balance and coordination.
- Sideways walking and stepping over objects: This helps improve coordination, leg strength, and balance by practicing controlled lateral steps and foot clearance.
- Single-leg stance: Standing on one leg while holding support strengthens balance muscles around the ankle and foot.
- Seated leg lifts and knee extensions: These strengthen muscles supporting walking and standing without strain, suitable for less mobile seniors.
- Bed exercises (e.g., straight leg raises, static quadriceps and glutes): For those with limited mobility, these maintain leg muscle strength essential for walking and standing.
Key Lifestyle Habits to Support Foot Health and Mobility
- Regular physical activity: Consistent practice of flexibility, strength, and balance exercises prevents muscle atrophy and maintains joint mobility.
- Proper footwear: Use supportive, well-fitting shoes that cushion and protect the feet to prevent injury and encourage safe mobility.
- Healthy weight maintenance: Reduces undue stress on feet and lower limbs, minimizing risks of pain and complications.
- Foot care: Routine inspection, hygiene, moisturizing, and managing conditions like diabetes that affect foot health.
- Consult healthcare professionals: Before starting or intensifying exercise routines, especially with pre-existing conditions, to ensure safety and appropriateness.
Exercises with a tennis ball or roller can help strengthen foot muscles and ligaments, contributing to overall foot health. By incorporating these exercises and adopting these healthy habits, we can maintain our foot health and mobility, supporting independence and reducing fall risks.
[1] National Institute on Aging. (2019). Exercise and Physical Activity: Your Everyday Guide from the National Institute on Aging. U.S. Department of Health and Human Services.
[2] Mayo Clinic. (2020). Foot exercises: Maintain foot health and mobility. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/foot-care/art-20045922
[3] American Physical Therapy Association. (2020). Foot Health Facts and Tips for Older Adults. Retrieved from https://www.moveforwardpt.com/Resources/Details/foot-health-facts-and-tips-for-older-adults
[4] HelpGuide.org. (2020). Balance Exercises for Seniors. Retrieved from https://www.helpguide.org/articles/healthy-aging/balance-exercises-for-seniors.htm
[5] National Institute on Aging. (2020). Exercise and Physical Activity: Your Everyday Guide from the National Institute on Aging. U.S. Department of Health and Human Services.
- Incorporating exercises like ankle circles, heel-to-toe walk, sideways walking, single-leg stance, seated leg lifts, and bed exercises can help improve foot and ankle health for both men's health and women's health.
- For a healthier lifestyle, practicing regular physical activity, using proper footwear, maintaining a healthy weight, and taking care of one's feet through routine inspections, hygiene, and managing conditions like diabetes can reduce fall risks and allow for an independent old age.
- To further support foot health and mobility, utilizing exercises with a tennis ball or roller can help strengthen foot muscles and ligaments, ensuring a long-term preservation of mobility and independence.
