Text/Xia Mo
Editor/Xia Mo
Preface
I don't know if you have ever noticed such a phenomenon.
There are many middle-aged and elderly people who usually stand on tiptoe against the wall, or regularly tiptoe down at the gym equipment.
Many people may be puzzled, what is this doing?
But in fact, it is an ancient health exercise with a long history of more than 800 years.
As early as the Western Han Dynasty, the folk have widely used the heel method to strengthen the body.
It is recorded in the "Quotation Book" that the left foot and the right foot are clicked once, and about 300 times can play a role in stimulating the kidney system, so that the five internal organs of the whole body can get the effect of massage, so as to eliminate many diseases of the body.
So, do you know what the benefits of doing tiptoe exercises are, when to do tiptoe exercises, and how to achieve the best results?
When people age, there are first abnormalities in the legs
As people get older, their body functions will slowly age, and there will be many abnormalities in the legs.
1. Muscle atrophy
As we age, the body's metabolism slows down, muscle tissue slowly decreases, and muscle strength and mass gradually weaken, which is the muscle atrophy that often occurs in the elderly.
Coupled with the fact that the elderly are sedentary and lack of exercise and exercise, it will lead to poor muscle use and atrophy, and after this vicious circle, it will reduce muscle tissue.
And, during aging, hormone levels in the body change, and these hormone changes can have an impact on muscle health and growth.
The function of the nervous system also gradually declines due to age, including problems such as slowing down of nerve conduction velocity, which can cause nerve damage.
2. Osteoporosis
Like some women, the decline of ovarian function will lead to a decrease in estrogen levels, which is also an important reason for the maintenance of bone health in the elderly group.
If estrogen levels drop, bone cell production and bone remodeling are affected, making osteoporosis more predisposed.
In general, as we age, the process of bone resorption gradually exceeds the process of bone growth due to the decrease in the ability of the intestine to absorb calcium and vitamin D, resulting in an imbalance in bone remodeling, and bones become more fragile and brittle.
In addition, the lack of moderate exercise and weight-bearing stimulation can also lead to a decrease in bone load, affecting the health of bone tissue.
3. Joint problems
Like many elderly people, articular cartilage can also be worn out, resulting in increased friction between joints and reduced joint clearance, which can lead to joint pain, stiffness, and even limited function.
During the aging process, joints can also be affected by inflammation and arthritis. As we age, the incidence of arthritis also increases, leading to joint pain, swelling, and dysfunction.
4. Leg edema
As the arterial elasticity is weakened in the elderly, the ability of the veins to return will be reduced, and the function of blood vessels and blood circulation will also be affected, resulting in a build-up of blood in the lower limbs and causing edema in the legs.
As an important system for draining waste and fluid from the body, the decline of lymphatic function will cause lymphatic retention, which is also one of the causes of leg edema.
Some elderly people will also need to take medication to treat other diseases, and calcium channel blockers, non-steroidal anti-inflammatory drugs and other drugs may cause blood vessel dilation and fluid retention, resulting in edema side effects.
5. Leg pain
Because muscles and tendons are gradually damaged during the growth of the human body, inflammation problems, many elderly people will have leg pain.
Coupled with the gradual weakening of the nervous system, neuritis, sciatica and other problems can cause nerve pain, tingling or numbness in the legs.
Why are tiptoe exercises beneficial?
When the above five abnormalities appear, you can do tiptoe exercises, which have many benefits for yourself.
First of all, tiptoe exercises can mainly work the calf muscles, which include the gastrocnemius and peroneal muscles.
It can effectively improve the stability and strength of the legs, help the legs of the elderly to better support the weight of the body, and improve posture and balance.
Secondly, the heel method also increases the flexibility and range of motion of the ankle, which is important for the stability and function of the ankle.
It can reduce the risk of ankle sprains and other ankle-related problems, help improve blood circulation in the lower limbs, increase blood flow, and provide more oxygen and nutrients to the leg muscles to promote the excretion of waste products, which can reduce edema in the lower limbs.
By tiptoeing, it can also stimulate the growth of bone cells and increase bone density, which can help osteoporosis and fractures.
It also improves the stability and coordination of posture and gait, which helps to improve the efficiency of walking and movement, and can greatly reduce abnormal or unstable movement patterns.
How can you be healthy on tiptoe
If you want to do tiptoe exercises, you also need to learn the correct and healthy posture.
When doing heel exercises, it is important to choose the right shoes to provide adequate support and protection to reduce the risk of foot injury, as well as provide sufficient movement and cushioning.
At the beginning, you should also do what you can, do not do too much tiptoe exercise at once, and gradually increase the duration and intensity of the exercise according to your own situation, so as not to cause muscle strain or other injuries.
When tiptoeing, place your hands vertically on your sides and stand on your toes for about three to five seconds, then slowly lower your heels about five times a day for about fifteen minutes.
It's best to stand against the base of the wall, so that you can also straighten your waist.
If you are Xi to tiptoeing, you can start trying to walk on tiptoe, about 30 to 50 steps a day.
When you are usually sitting and resting, do not be idle, you can use your hands or other heavy objects on your legs, by carrying weights and slowly lifting your legs, standing on tiptoe.
It is also best to do 30 to 50 times a day, and the frequency and speed are good to choose your own comfortable range.
When lying on the bed, you can also put your legs together and straighten, then hook your toes hard, and slowly relax, until your calves have a slight feeling of soreness, you can stop, and it is best to do it 20 to 30 times a day.
epilogue
After learning the heel stiffening method, you can practice Xi usually, such as in the morning or during work breaks, and use fragmented time to make your body healthier.
At the same time, if we insist on tiptoe exercises, it can also have many benefits for our body, such as promoting blood circulation in the lower limbs, nourishing the kidneys, preventing constipation, and preventing hemorrhoids. It will only be good for the body.
Get up on tiptoe now.