Page 13 | Look After Your Legs

NoisySnail · 2024-03-31T22:54:09+00:00

I was in a cafe today and over heard an elderly woman talking to younger friends about getting older. She said the best advice she could give is to look after your legs as they are so important for mobility. But annoyingly she did not explain what she meant by this, and I could hardly ask! So does anyone know how we can look after our legs?

Manyandyoucanwalkover · 01/04/2024 02:57

Maintain a sensible weight and do lots of walking. Job done.

AWOL66 · 01/04/2024 02:55

Watchkeys · 01/04/2024 01:38

Exercise is what strengthens bones, including running. Not doing too much before you're ready is a good tip, but your body will tell you that. Nobody's going to do a 10k with no running experience, and expect to feel fine after.

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🙄

PaminaMozart · 01/04/2024 01:59

NoisySnail · 01/04/2024 00:30

@echt any recommended exercises for quads?

Here you go - the very best...

NB: exercising with weights is crucial, as is a strong core. Try the Bowflex 3-minute plank and Rebecca Louise's Best Abs!

IRONCLAD Calves & Quads - Dumbbell Leg Workout | EPIC Heat - Day 27

Building strength and muscle in the quads and calves is the focus for this dumbbell leg workout! We strengthen our quads through so many movements aside from...

https://youtu.be/Bkp2pesaR3w?si=kWo5bg1nRlcNn_kJ

NearlyBritishSummertimeYay · 01/04/2024 01:52

AssassinsEyebrow · 31/03/2024 23:58

Keep fit, keep mobile

Pilates is good for this
Make sure you can get up off the floor without using hands, stand on one leg for a minute, etc etc

@AssassinsEyebrow

frankly I'd settle for 'with hands'

i can no longer kneel. I fell over, st home, on Friday night. As I can no longer kneel or use my knees in any way it was a massive struggle to get back on my feet. It was almost midnight, so didn't really want to be phoning (key holding) friends.I'm not entirely sure how, but I managed to combat crawl to a piece of furniture & haul myself up.

WearyAuldWumman · 01/04/2024 01:48

Watchkeys · 01/04/2024 01:37

Sit down on a chair. Stand up. Build up to 12 repeats. Then start not quite landing when you sit, until you can do that 12 times. Once you can do that, do it holding a 2 litre bottle of water, until you can do it 12 times. Then 2x2l bottle of water (in a rucksack, to stop you dropping them)

Practice twice a day, every other day.

That's pretty much the exercise that I was given to strengthen my thighs. I only do it to and from a chair. (Younger folk do it from a squat.) I've to do it whilst holding a 2kg weight. I did try it with a 3k weight, but I thought that I was going to have a prolapse...

Watchkeys · 01/04/2024 01:38

AWOL66 · 01/04/2024 01:32

I think she meant don't do anything that could strain or damage them. For example don't do excessive exercise like running and be careful when carrying heavy things. For example I read that using a rowing machine and walking is fine but the constant pounding when running can cause lasting damage. Also try to get enough calcium so your bones are strong.

Exercise is what strengthens bones, including running. Not doing too much before you're ready is a good tip, but your body will tell you that. Nobody's going to do a 10k with no running experience, and expect to feel fine after.

Watchkeys · 01/04/2024 01:37

Sit down on a chair. Stand up. Build up to 12 repeats. Then start not quite landing when you sit, until you can do that 12 times. Once you can do that, do it holding a 2 litre bottle of water, until you can do it 12 times. Then 2x2l bottle of water (in a rucksack, to stop you dropping them)

Practice twice a day, every other day.

AWOL66 · 01/04/2024 01:32

I think she meant don't do anything that could strain or damage them. For example don't do excessive exercise like running and be careful when carrying heavy things. For example I read that using a rowing machine and walking is fine but the constant pounding when running can cause lasting damage. Also try to get enough calcium so your bones are strong.

EconomyClassRockstar · 01/04/2024 01:25

I just remembered something from when my Grandpa had a heart attack! Don't cross your legs when you're in bed either. I struggle with that one as I kind of knot myself into a ball, defending my side from DH and the dog 😂

Strawberrypicnic · 01/04/2024 01:22

Never lock your knees!

AstralSpace · 01/04/2024 01:18

Just be as active as possible. Walk, strength train, yoga, cycle, swim, housework it all helps.
I heard similar and they said 'if you don't use it, you lose it'
Keep using it.

rockstarshoes · 01/04/2024 01:17

Moisturising your legs is also important as you get older, especially from the knees down.

The circulation in your lower legs tends to be poor and the skin get thin!

Keeping them well moisturised can help stop injuries etc

EconomyClassRockstar · 01/04/2024 01:13

Walk! Just walk every single day. I love pilates, etc but I think mobility and walking is the fundamental answer to a long life, judging on the longevity of people I have known.

WearyAuldWumman · 01/04/2024 00:54

NoisySnail · 01/04/2024 00:50

@WearyAuldWumman well done. I know it is not easy to do this with all you are having to deal with. It is a pretty big win.

Thank you. That's kind of you.

Original poster

NoisySnail · 01/04/2024 00:50

@WearyAuldWumman well done. I know it is not easy to do this with all you are having to deal with. It is a pretty big win.

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brokenbox · 01/04/2024 00:49

As Baz Luhrmann says, "Look after your knees, you'll miss them when they're gone". Everything he says in Wear Sunscreen is 10/10 whether we realise it at the time or not..it all eventually makes sense.

WearyAuldWumman · 01/04/2024 00:47

I was widowed three yrs ago, during lockdown. I have no immediate family. I'm in my 60s. I worked full time and cared for my parents and my husband for many years. 5 yrs ago, I finally had to give up my job, thus isolating myself even more.

I needed counselling after my husband died. What I got was a prescription for sleeping tablets and Diazepam. I spent the first year or so in my house, sleeping as much as possible.

After a shoulder op for a problem caused by moving and handling, I was referred to a physio and then to a targeted exercise class.

I have a genetic knee problem which means that I'm supposed to avoid bending my knees, but I'd reached the stage that I couldn't get off the couch without using my arms. I've had to grin and bear it and work on my thigh muscles - can't avoid hurting the knees whilst doing so. (My knee consultant doesn't want to replace my knees for 10 yrs. I'm wondering whether I can afford to pay for them myself.)

After going to targeted classes for a couple of months, I can now get off the couch with leg power alone. Small wins.

EdithStourton · 01/04/2024 00:46

A friend of mine in her 80s does squats every day. She's in amazing shape for her age.

Original poster

NoisySnail · 01/04/2024 00:44

The skinny legs and big bellies seems to happen when people are very slim when younger, and then put on a lot of weight. For some reason it does not seem to go onto your limbs when you gain weight when older.

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bradpittsbathwater · 01/04/2024 00:42

Keep moving, stretching etc. I know a few older ladies with such skinny legs and big bellies where they are inactive. No mobility issues either, just don't bother.

Original poster

NoisySnail · 01/04/2024 00:41

@Mumof1andacat That is a good point. I do cut my nails regularly, but rather take my feet for granted.

OP posts:

AdoraBell · 01/04/2024 00:39

Exercise and stretching. Pilates/yoga/strength exercises.

Original poster

NoisySnail · 01/04/2024 00:39

I used to do Tai Chi when younger. My balance is not too bad.
But a back injury means I can no longer do anything that requires flexibility like yoga as it just makes my back worse.
I can look at building up my quads though as they are probably too weak.

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Mumof1andacat · 01/04/2024 00:39

Look after your feet too. Exercise for circulation. Skin and nail care is a must for your feet in older age

SabrinaThwaite · 01/04/2024 00:39

I can recommend the recent A Thorough Examination podcast with the Van Tullikens on exercise. Lots of info about how to keep yourself fit and flexible to improve your mobility in old age.

They went through the sitting down on the floor / standing up again without using your hands thing. Also recording how many times you can stand up / sit down from a chair in a minute and practicing standing on one leg whilst cleaning teeth.