Look After Your Legs

[NoisySnail]

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?

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

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.

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 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.

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.

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

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.

Never lock your knees!

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 😂

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.

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.

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.

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...

@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.

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!

🙄

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

Include inclines and hills, and that will work your quads and strengthen calves.

For context I'm 69 and lost a lot of leg strength teaching online in lockdown. I got so I couldn't crouch to look under furniture! I thought I was just getting old. Use it or lose it is the key.
My lovely rheumatologist said three things: a kilo overweight is 3 kilos on the knees.

1. Aim for Schwarzenegger thighs!
2. At a later age allow longer for muscle mass to build, but it can waste away in a heartbeat.

I lost the weight, which makes me sound like a coiled spring of will-power, but I'm fine for my age height and BMI.
Thighs - stationary bicycle and leg exercise machines in the gym: seated leg raise, reverse leg curl, leg extension, seated leg press. When not available, I do wall squats.
I've had a very bad back lately, afraid to do the gym and this thread has made me get back on the bike. I walk with my dog about 4Ks every day, and it's not enough to build muscle because the bad back makes me slower, though way better than nothing.
Also calf raises - use the bottom step of the stairs.
Craploads of heme-based protein.

https://www.newyorker.com/magazine/2007/04/30/the-way-we-age-now

Hip fracture - Symptoms & causes - Mayo Clinic
hip fractures are notoriously dangerous for seniors and as such keeping "the legs" strong and healthy is a good idea.
for those that are younger; dieting can increase your risk of osteoporosis so eat healthy, know the benefits of hrt, then exercise that included strength and balance.

I think most of it is being naturally active, 10k steps a day is as good as anything to aim for plus if your job involves sitting down, get up periodically and do squats, lunges, balance or stretching exercises etc. Also use the time waiting for the kettle to boil for the same. You can add quite a lot of activity in your day this way.

I was mindful of how unfit I am as a mostly sedentary 50 YO when I went on holiday to the mountains of Andalusia. I'd be walking around the back streets of the villages finding it hard work and often be overtaken by local women 20/30 years older than me, carrying bags of shopping.

@NoisySnail i had to deal with elderly frail parents for a long time and both of them entered hospital being mobile and were discharged unable to walk after illness. It is terrifying for elderly people just how quickly your mobility and muscle tone can disappear. I watched one elderly lady on one occasion in the same ward as my mother pleading with the nursing staff to get her out of the bed and to get her walking. She was very clear and very lucid about not being rendered immobile. Absolutely no help was forthcoming. Witnessing this situation it really impressed upon me to ensure that my fitness is kept up alongside the importance of having someone advocate for you. My poor Dad was left in a side ward during the first lockdown as he had Covid. Survived Covid, had already survived a broken back the year before, but never walked again after spending 3 weeks in a bed with no visitors allowed and no physio.

Michael Mosley also has some good information about ageing and mobility. I also concur about keeping up foot care.

I'm 60 and have practised karate for the last 12 years. The routines develop strength, balance and flexibility. I also run weekly to maintain muscle.

I can get off the floor without using my hands.

I imagine that is the sort of thing she meant.

There is no reason why you can't start karate in your 50s or later. We have new joiners in that age bracket and they seem to cope fine.