Leg day: Include these 5 simple feet exercises
What's the story
Improving balance is critical to ensure stability and avoid falls, particularly as we age.
Performing certain foot exercises can greatly improve your balance by strengthening the muscles of your feet and ankles.
These exercises are easy to do and can be performed at home with no special equipment.
Here are five unique foot exercises that can improve your balance effectively.
Toe raises
Toe raises for strengthening
Toe raises are an easy exercise that work out your feet and calf muscles.
Stand with feet shoulder-width apart, slowly push yourself onto your toes, hold for a few seconds, and come back down.
Repeat the movement 10-15 times.
This exercise strengthens the arches of your feet and improves your overall stability.
Heel-to-toe walk
Heel-to-toe walk for coordination
The heel-to-toe walk makes for a great exercise to improve coordination and balance.
Start by standing up straight, then step forward with one foot, placing the heel right in front of the toes of the other.
Keep walking in a straight line while concentrating on keeping your balance.
Do this exercise for around ten steps back and forth.
Ankle circles
Ankle circles for flexibility
Ankle circles increase flexibility in the ankle joints, which is important for good balance.
Sit comfortably or stand on one leg for an added challenge.
Lift one foot off the ground a little, and rotate it clockwise 10 times, before switching to counterclockwise rotations.
Repeat with the other foot.
Towel scrunches
Towel scrunches for arch support
Towel scrunches target the small muscles in your feet that contribute to arch strength.
Lay a towel flat on the floor beneath one foot while seated or standing barefoot; use only toes to scrunch up sections of fabric toward yourself, repeatedly, until desired repetitions (10 to 15) are reached.
Switch sides after every set.
Single-leg stands
Single-leg stands for stability
Single-leg stands improve stability by challenging your core and lower limb control.
Start by balancing yourself on one leg, using a sturdy surface to hold onto if needed.
Gradually reduce reliance on support as you become more confident.
Regular practice over weeks or months enhances your independence and overall balance.