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?

Some younger and fit people on this thread do not realise how quickly things can change. Which is why having ideas of things you can still do to keep enough strength and mobility for functionality is important.
You do need to still be active even if you are not walking miles and miles.

I worry a lot about the mobility and fitness of people in my age group (40s). Many have not taken care of their bodies and have always gone for the easiest and laziest options. Many of them have ‘got away with it’ up till now, because we were young enough but how mobile will these people be at 50/60/70 and beyond? The cracks are soon going to start appearing.

One of my local supermarkets has two levels so as you enter the supermarket, you have to go up one level to reach the main shop. There is a staircase, a lift and a travelator (I think that’s what it’s called- basically a conveyer belt you stand on!) I always take the stairs and often have them to myself because the majority of people take the automated options. Obviously people in wheelchairs, those with prams or older people who already have mobility problems will need to take the lift or the travelator, and that’s why those options are offered, but I feel so frustrated when I see able-bodied, young people standing on the bloody conveyor belt, not even walking up it but just standing- and it takes ages! Some of these people are going to regret being lazy in the future. (And yes of course, some people may have hidden conditions or be dealing with pain even though they look fit, but it is the majority of customers standing on a conveyer belt- they can’t all be in pain).

This is controversial, but i worry about the use of mobility scooters. I see a lot of people using them who can walk better than my DH. I think they can be useful for days when you would be walking a lot and can't, but I think they should be avoided until you really can't manage without one. I think they reduce the functionality of a lot of people.

I agree @NoisySnail. There are a lot of much younger people using them now too. What’s going on?

Hey, the same! Left leg too. Weird that

The NHS will provide wheelchairs if you really need one. Although I know a lot of disabled people use the voucher you can get from the NHS to top it up and buy a better one. But a lot of people who are not eligible for an NHS wheelchair of any kind are buying power wheelchairs.
I partly blame pharmaceutical companies. They push the idea that no one should be in pain doing everyday things, and that is simply not realistic. Some people are in too much pain or too fatigued to walk, but people need to be encouraged to carry on regardless where they can.

@Abracadabra12345 Maybe it is about being right dominant? It has made me think maybe I need to do a few of these every day though to try and improve the left legs strength so it is easier.

I eye up mobility aids often, and am thinking about applying for a bye badge for bad days. I’ll delay it a both off the back of this thread, see if i can increase my sit/kneel/stand scores instead!

Just to add, the advice on this thread not to move to a bungalow until you need one is the exact opposite of the advice given on elderly parents threads. They always say people should move to a bungalow long before they need one.

Someone asked earlier about the score on the sit stand test- it’s here:
https://www.physio-pedia.com/30_Seconds_Sit_To_Stand_Test

@pickledandpuzzled My DH has a blue badge. Apply anyway. You could use it only when you really need to. As councils make parking harder and harder, where I live you have to walk further from parking than before. We have been thinking of getting grab rails fitted in the shower and a few other key places for DH. But it is a mixed issue. Fit them too soon and you can lose functionality, fit too late and you can have a fall which causes serious injury. Its a hard one.

Regarding the bungalow issue, I thought about it to future proof for my older age! However I decided against it. I have a downstairs loo/futility that is plumbed and electrified for a shower if I need it, so I postponed installing that also until it's necessary.

It is just so easy to use the loo downstairs, but I make a point of "galloping" up the stairs to use the main bathroom as often as I remember, so the downstairs loo area is used for visitors and storing crap. 😊

"Bungalow legs" can happen without a bungalow too.

I partly blame pharmaceutical companies. They push the idea that no one should be in pain doing everyday things, and that is simply not realistic.

I agree. I was walking my dog on the South Downs recently. We didn’t go right to the top of the hill on this occasion but were following a path that was about halfway up the hill. There I met a woman walking pretty slowly and using walking poles. We got chatting and it transpired she was 86. She goes halfway up the hill at least three times a week and walks for as long as she feels able- some days it might be ten minutes, other days she’s up there for longer. She had a number of health problems and said that she is usually in pain- sometimes worse than others. I was struck by her determination to just keep moving, even though it’s difficult. I imagine someone like that would be very immobile if it weren’t for the efforts she was making to keep herself active.

These kind of threads are always full of ultra fit people who do masses of exercise. But I think there needs to be more advice for those of us who are not going to be going to a gym but want to remain functionally active.

Tom Morrison mobility. He is on TikTok but I think he’s on YouTube too. He had an awful back issue which he has managed to improve and strengthen. He does a lot about stability of joints and strengthening, a lot for hips and back/shoulders etc. I started some of his moves early last year and my mobility has improved loads, my pain has decreased. In fact it’s a relief when I do the moves as I unstiffen and am able to move more freely. I do a little sequence that takes 15 minutes at least 3 times a week, it’s been life changing for my issues.

For those who aren't very fit and/or can't/won't go to a gym, here is a fantastic little workout. Do it most days - it's only 10 minutes - but will strengthen the legs tremendously:

Especially if combined with a daily plank:

Yeah a daily plank is really not the level of fitness I am thinking about. I just want to maintain functionality. Not become a gym bunny.

Thanks so much for this thread OP.

I am a carer for my DH and am 61. I am not hugely unfit, but also not nearly as fit as I would like to be. I think I have been neglecting my own health a bit and some of the suggestions on here of things to do at home are really good. I have started going to the gym again, too, but really have to force myself to go.

Very interesting thread, thanks.
I was diagnosed with osteoporosis at 60, quite a shock, think one reason would be I was always quite underweight to mid/late 40s and from mid20s didn't exercise a lot most of the time.
Told important to avoid falls and so to improve balance. Orthopaedic consultant said to stand on 1 leg but with eyes closed and to try to build up yo 45 sec/1 min. Don't do 2nd leg straight after doing 1st leg. He said this was something he urged everyone to do, it is harder than you might think.

How old are you OP?

Doing a daily plank is about as far removed from being a gym bunny as walking 10000 steps is.

Everyone I have ever met who can do the plank is very fit.

Was just about to say this. Older people in China and other countries who practise daily do seem to retain balance longer (said my completely non-scientific report on the matter). It's gentle, and weight bearing and encourages mobility of joints. DH teaches it, so I have no excuse.

Arthritis organisations have great joint flexibility and strengthening exercises and BBC had a series on yoga for hips (which will help with legs generally even if no arthritis they are going to help prevent stiffening and weakness). There are lots you can do propped against a wall/chair or on the floor.

https://versusarthritis.org/about-arthritis/exercising-with-arthritis/

Also good to be aware of Vit D and Calcium for stronger bones.

https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/

I do Tai Chi, so get some points there at least!

My teacher does the classes online. PM if you want the details. 6pm Monday and Tuesday at the moment.