Tag: healthy life

7 Key Exercises for Healthier Feet

The muscle groups of your two feet make up 25 percent of the body’s muscles. The stronger your feet, the stronger your foundation is for everything however consider strengthening your feet to be a long-term project. We have put together 7 key exercises for healthier feet.

1. Toe grip

Strengthens foot muscles to improve balance. Place an item on the floor and use your toes to grip and lift it off the floor. Hold for 10 seconds, then release. Repeat five times with each foot. Another version of this is to put about 7-10 small objects on the floor such as lego or marbles and place a small cup nearby. Using your toes, pick up the pieces one at a time and put them in the cup. Just remember to count that you have collected all the objects.

2.Toe stretch

Sit in chair, right leg crossed over left thigh. Interlace left fingers with right toes. Squeeze fingers and toes together and hold for 10 seconds, then stretch wide for 10 seconds. Repeat 5 times with each foot.

3. Toe extension

Wrap an elastic band around all five toes. Expand your toes and hold for five seconds; release. Repeat five times on each foot.

4. Calf stretch

Sit with one leg stretched out in front of you and wrap a towel around the ball of the foot. Pull the towel back gently until you feel a stretch in the arch of the foot and the calf. Hold for 10 seconds; release. Repeat five times on each leg.

5. Calf Raise

Position your feet hip-width apart. Slowly raise your heels until you’re on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels. Repeat 10 times.

6. Sand walking

Any chance you get, take off your shoes and walk in the sand at the beach. This exercise massages your feet as well as strengthens your toes and provides good general foot conditioning. Watch out for glass!

7. Golf ball roll

Roll a golf ball under the ball of the foot for two minutes. This is a great massage for the bottom of the foot and is recommended for people with plantar fasciitis (heel pain), arch strain or foot cramps. We have even heard of people using a frozen-golf-ball for massaging their feet. The icy, feel and hard ball can get into the tiny muscles of the foot and give you a deep massage.

REASONS WHY WALKING SHOULD NEVER BE UNDERESTIMATED

People often underestimate walking when it comes to a fitness regime, maybe because it is often considered a gentle exercise with not much impact on anything. In actual fact, walking is one of the best forms of exercise, a person can have and it has many benefits that are often overlooked. Here is a selection of them:

WALKING CAN ENERGIZE YOU

If you’re unfamiliar with regular exercise and take up walking, you may feel initially tired when you get home, but the increased supply of oxygen getting to your cells will ultimately make you feel more energized, giving you the ability to function better generally.

IT CAN HELP YOU SHED THE POUNDS

A brisk walk burns around 200 calories an hour and regular walking will also tone your lower body.

IT CAN STRENGTHEN YOUR BONES

Walking is actually classed as a weight bearing exercise (which means your legs and feet support the weight of your body). If you walk regularly, it can strengthen your bones and reduce the risk or effects of osteoporosis (a condition where bones become brittle and fragile).

IT IS BETTER FOR YOUR BUDGET

A lot of people will make the excuse of “not being able to afford it” when it comes to exercising. Whilst it is certainly true that you do need some money to join exercise/sports classes or to pay for gym membership, there is no reason why walking need cost any money at all. There is also no great outlay for expensive equipment (although decent footwear is strongly recommended).

You can do as little or as much as is necessary without it costing any more!

YOU WILL BENEFIT FROM A BETTER CONNECTION WITH NATURE

Being outdoors can improve your general wellbeing and concentration as well as improving your mood and lowering your stress levels.

IT IS GOOD FOR YOUR BRAIN

Although walking won’t fully guarantee against Alzheimer’s or dementia, it has certainly been linked to keeping your mind focused and sharp. It can raise your self-esteem and can reduce the affects of depression.

IT DOESN’T HAVE TO BE BORING

One aspect that may put people off from walking is they think it might be boring. This needn’t be the case if thought is put in to where you want to walk, and how often. It might be an idea to set yourself some goals, especially if you are new to exercising, and to build up gradually.

If you enjoy your own company, perhaps you could listen to some music through headphones while you walk or you could listen to audio books covering interesting topics; or if you prefer the company of others, there are plenty of clubs around devoted to walking. You could always ask a friend to join you, as, if you chat away, you will hardly even notice that you are exercising.