Exercises for those 60 and above to lower fall risks and enhance balance are advisable.
Strengthening the toes is crucial for maintaining mobility and stability as one ages, according to Pilates instructor Rebecca Dadoun. The simple Mexican wave toe exercise, inspired by the famous crowd movement in sports stadiums, can be done while sitting down and requires minimal effort.
To perform the exercise, stand or sit with your feet firmly planted on the floor, then lift each toe off the ground individually, starting with the big toe, and place them back down in the same order. Repeat five times on each foot. While it might seem insignificant, the toes play a critical role in maintaining balance and stability, becoming increasingly important as one ages.
The exercise offers numerous benefits for older adults. According to Dadoun, it improves balance and stability, making it easier to perform exercises like lunges and reducing the risk of falling. It also enhances the way one walks, further minimizing the risk of falls.
Research supports these benefits. An analysis in the Journal of Foot and Ankle Research found that poor toe grip force, a measure of toe strength, is associated with an increased risk of falls in older adults. Another review found that toe flexor strength contributes to better balance for people over 60.
Strengthening toes can also counteract the effects of aging on muscle and tendon function, particularly the Achilles tendon. As one ages, tendons lose flexibility and water content, shortening and reducing mobility. Strengthening and stretching toe muscles can help maintain proper foot mechanics and gait.
Regularly doing toe exercises can contribute to improved circulation, promoting foot health and potentially reducing issues like edema in aging feet. Additionally, maintaining toe strength supports overall foot function, enabling easier movement and performing daily activities independently, which is vital for quality of life as one ages.
In conclusion, toe strengthening is an essential component of fitness for aging adults. It improves balance, foot function, and circulation, helps maintain muscle and tendon health, and lowers the risk of falls and injuries. Regularly incorporating toe exercises into your routine can have significant benefits for your mobility and quality of life as you age.
To strengthen toes, an exercise inspired by the famous Mexican wave can be performed, offering benefits such as improved balance and stability, making exercises like lunges easier and reducing the risk of falling for older adults. This exercise also enhances the way one walks, further minimizing the risk of falls. Furthermore, research suggests that toe strengthening contributes to better balance for people over 60, counters the effects of aging on muscle and tendon function, particularly the Achilles tendon, and can promote improved circulation in aging feet.
