@Real_EstateInfo Hilarious, but so very wise!
Fitness Over 50
How can I possibly exercise when my ankles and knees hurt so much?
by Kathleen Trotter
For anyone with joint pain, ‘exercise’ should be activity that improves or maintains range of motion, increases or maintains bone density and training that improves balance and body awareness.
Are you discouraged from going to the gym, or even from being active, because your ankles and knees hurt? Perhaps you feel working out will make your joints hurt more. Instead of ‘working out’ being something you equate with ‘hard core’ training and / or pain, I know some functional exercises that will provide your joints both the stability and the mobility to carry out every day functional activities with decreased pain and increased ease of motion. You can do them all at home, in comfort.
I’m starting with exercises for the ankles. In later articles, we’ll cover exercises for the knees, hips, core and shoulders.
Note: you must check with your health care advisor before you begin an exercise program
1. Resistance Band ankle exercise
Equipment: resistance band or towel
Purpose of this exercise: this exercise strengthens the little stabilizing muscles of the foot. These muscles are often ignored during traditional strength training routines.
Execution: lie on your back. Left leg bent with your foot on the floor. Right leg fairly straight with the resistance band wrapped around the ball of your right foot. Make sure your shoes are off. Slowly point and flex your right foot. Repeat 15 times and switch legs.
Main thing to focus on: go slowly and try to feel all the muscles in your foot. Try to differentiate between the muscles within the arch of your foot and your toes.
2. Ankle rotations
Purpose: increase ROM and circulation within the foot and ankle.
Execution: lie on your back. Left leg bent with your foot on the ground. Straighten your right leg and fully rotate your ankle five times in a clock wise rotation and then five times in a counter clockwise rotation. Then switch legs.
Main thing to focus on: try to make the rotation as large as possible – for example pull your toes as far towards your face as possible during the rotation as possible.
3. Towel Toe pulls
Equipment: towel
Execution: sit in a chair with your shoes and socks off. Lie a towel down in front of you. Place your foot on the towel, close to you. Use your toes to pull the towel towards you.
Execution: this will be slow, it is supposed to be. Take your time and really feel your toes moving. Try to pull the entire towel towards you. Feel free to reposition your foot whenever too much towel gets underneath your arch.
4. Standing on one leg with arm circles
Equipment: soup can, or something similar.
Purpose of this exercise: this exercise strengthens the ankles and works to improve balance and mind body awareness.
Execution: Stand on your right leg. Hold the soup can in both hands, arms straight, positioned to the outside of the right hip. Arc your arms in a big counter clockwise circle over your head and finish with the weight back in it’s original position. Keep arms straight. Repeat 10 times and then switch legs. When standing on the left leg, start with the weight on the outside of the left hip and perform the circle in a clockwise position.
Main thing to focus on: focus on keeping your standing ankle stable and don’t let the hip of the standing leg jut out to the side.
Special note: if you are having trouble balancing on one leg lightly tap your other toe on the floor behind you and / or stand close to a chair so you can use it for stability if you need it.
Kathleen Trotter is a personal trainer and Pilates equipment specialist located in downtown Toronto. She is currently completing a Masters degree at the University of Toronto in Exercise Science. Visit kathleentrotter.com.
Your best health over 50
The 10 whys and 3 hows to getting in shape
Admit it: you already know that you ‘should’ get in shape. It really is a case of ‘use it, or lose it’ as we age. But why bother? Apart from simply feeling better, getting fitter gives you the gifts of
- Increased heart and lung efficiency
- Strong bones and lower risk of osteoporosis
- Improved posture
- Lower blood pressure and resting heart rate
- Flexible joints, tendons and ligaments, which improve agility and range of motion
- Better balance, preventing falls
- Increase energy levels
- Improved muscle tone and strength
- Improved memory and alertness
- Improved digestive system
I know, it all sounds like ‘preaching’, and exercise can seem boring. But, in midlife and beyond it’s arguably more important to get in shape than it was in your twenties. If you’re not the exercising type, or have become sedentary as you got caught up with life, you’re missing out on these ten huge pluses for your general health and feeling of wellbeing. Being inactive means you may miss out on doing fun things with your grandchildren, miss out on great life experiences, travel less, eat badly, and run out of steam early in the day.
By the time you get to 50, the kicker is that it ceases to be about appearance and becomes all about health. In my client demographic, as a Level 5 Personal Trainer, I’ve seen a huge upswing in 50- to 80-year olds wanting to get or stay in better shape so they can continue with an active, vibrant life. My mature clients are the most committed, and they are getting some startling results.
It’s simple. You have only three things to focus on –
aerobic exercise
resistance training
nutrition
We’re not talking about going on a diet, either.
If you’re committed, you can do this alone. It’s better to have a coach, so if you can find the time and the money to work with a personal trainer, you’ll find you’ll reach your goals more effect
ively. Whatever you decide, there are some basic things to know in the next couple of pages. Always remember to get a full physical assessment before you start a new fitness program, and consult your doctor first.
In the next few weeks, I’ll show you some key exercises that are easy to do, and that will have the most impact on your general fitness level.
