Look After Your Legs

due to extensive vascular system in CALVES cardiologists call calves a ‘second heart’ - so important to do lots of calf raises and other calf-strengthening exercises for cardio-vascular health

Oh yes squats are super effective. And one can do them anywhere, even while waiting for the kettle to boil.

I'd add lunges to the list. Especially Bulgarian lunges.....😂

And wall sits. Again, something that can be done anywhere, as long as there is a wall and you have a minute or 2:

Live somewhere with stairs and resist the temptation to move to a bungalow. Research has identified a phenomenon called ‘bungalow legs’.
https://www.sciencetimes.com/amp/articles/30994/20210504/bungalow-houses-stairless-homes-hasten-decline-associated-aging.htm

I recommend Tom Morrison mobility exercises- all different levels and tests, there is a load of free stuff on YouTube. How to improve flexibility so that your muscles can work properly in order to build strength.

i would say look after your knees, I cringe when I see young people kneeing on hard floors, doing crazy things on tv, The Jump for example. I was super sporty when younger, went to the gym most days then slipped off someone’s doorstep when I worked on the district! Went from fit to almost crippled! Now need two knee replacements 😩

@RogueFemale It's one of those well written pieces that conveys so much more than it possibly intended to. Really though provoking.
Lovely thread, thanks OP, so much sensible advice here to take away. I can't get up off the floor either and want to achieve that somehow.
And yes, @Instantcustard I moisturised my legs yesterday too, having not done so for months! 😊

I read that squats were an important exercise as that's how you get off the toilet. Off you can't squat you lose a lot of independence.

My mother is 80 and keeps herself moving and walking to the shops and to catch a bus. She didn’t go to exercise classes but I have memories that she was always dancing to her music 🎵. A

@primroseteapot

But it's not really. One can be dealing with an injury, or a flare up of some disease, or living with a chronic condition, and be unable to do the things you seem to think a 50 or 60 year old should be able to do, when in their thirties.
Absolutely they can but as this would be crucial information I assume the OP doesn't suffer these ailments. It would be somewhat pointless to ask what to do without stating any physical limitations

Another thing is keeping your ankles and feet strong. Simple exercises, like foot flexes, toe crunches, and ankle circling can be done any time, while watching tv or whenever. I have had a lot of injuries and so learnt chair yoga. Lots on YouTube.

I'm 73, was nursing over 40 years. I've always tried to keep myself fit and healthy
They laughed at me at work, good-natured banter, not nasty, I looked after myself and my diet, mostly veggie, worked ft nights,4 kids,looked after grandkids. Big garden, always dogs, plus lots of other animals. The reason was because I saw folk of 40 and younger, stroke, cardiac problems, diabetes,leg ulcers, amputation, because of their lifestyle choices, and was determined not to become one. I had a very early menopause 42, told by GP I needed hrt for the osteoporosis protection. Was on it 17 years. We moved new gp wouldn't prescribe. About 20 years ago I started doing Harley Pasternak's, FIVE workout
Got myself weights,bench,E bike, bands, strength tester for hands. I live in a bungalow, but up a hill, have 2 border collies, one 9 months old. Lots of good advice on here, I only take vitamin D. Have had bone density scans,very little loss. You can get problems moving into a ground floor flat as well as a bungalow. You need to use your whole body,check feet legs,any injuries no matter how minor take longer to heal as you age. Hill walking is good for hips and knees. We have a neighbour well into his 90s who does an hour walk every single day. As for not being able to stand up if working from home,you can get adjustable desks you can stand at, just stand hourly,stretch out,walk on the spot. The occasional trip to the cinema isn't going to harm you. Just off to take the dogs on the beach!

My elderly Mum (80s) generally gets herself out every day for a local walk or to get shopping. She also does leg raises with her hand again walk for balance and dances at her level to music at home - days she doesn't go out (ie snow, icy) she increases these last couple of moves. Not saying it's the answer, but it keeps her moving, good for circulation and balance. She also moisturises her legs, more from a circulation point of view and ensures she eats proper meals (although she does have treats - I don't blame her, but they don't help with her weight!).

Take your calcium and vitamin D. Ask your doctor about HRT the minute you hit perimenopause.
I missed out on HRT and the pain of arthritic knees is really debilitating.

I moisturize every morning after my shower. Great thread so thanks OP. I’m going to go through it again and make a note of the exercises.

Did anyone else moisturise their legs last night after reading this thread? 😄

This is a great thread and I don't care how old you are.

I read it 17 years ago, long before I had any thought about aging, and somehow it stuck in my head, especially the stuff about feet, I've never forgotten it.

But it's not really. One can be dealing with an injury, or a flare up of some disease, or living with a chronic condition, and be unable to do the things you seem to think a 50 or 60 year old should be able to do, when in their thirties.

So your question was how to look after your legs.

Well if you were under about 60 I would suggest going to the gym or getting a PT and learning functional exercises.

Squars, lunges, plyomebtrics. Try jumping up and down. Side to side. Get a skipping rope. Walk up and down stairs, hop on one leg then the other. Jump forwards. June backwards. Try it again hopping.

If you are over 60 and have limited ability I would suggest stairs, body weight squats, holding a chair back or wall and lowering yourself one in leg then the other. Calf raises. Hilly walks.

Because you say you are older and describe afar you can and can not do. If you are 50 and can't not do some of these things then that's very concerning. If you are 85 then not so much.
Your age is very relevant to what you should hope to be able to do.

Because you keep saying things like

Your recommendations sound like they are for fit younger people. Not really relevant to me to be honest.

I dunno if "relevant" to you is for age 45 or 95. I'm guessing at least 75, based on things OP wrote here. Am I wrong?

oooh! I have started planking last week. I can hold it for 10 seconds at the moment but hope to build up.