As we age, grey hair and loose skin are minor concerns compared to the fear of declining mobility. "Strong leg muscles" is prominently featured among the signs of longevity listed by American Prevention magazine.
A study from the University of Copenhagen found that in both young and older individuals, just two weeks of inactivity can reduce leg muscle strength by one-third – equivalent to aging 40 to 50 years. Once leg muscle strength diminishes, it takes a long time to regain, even with rehabilitation exercises. Therefore, regular exercise is crucial.
Your Legs Bear the Body's Full Load
1.The Legs are the Body's Load-Bearing Walls: Fifty percent of the body's bones and muscles are in the two legs, which also house the body's largest and strongest joints and bones. Professor Gao Fangkun, former director of the Beijing Institute of Geriatrics, stated: "Sturdy bones, strong muscles, and flexible joints form a 'iron triangle' that bears the body's primary weight." Throughout a person's life, 70% of all activities and energy expenditure are accomplished by the legs. It's worth noting that a young person's thighbone can support the weight of a small car!
2.The Legs are the Body's Transportation Hub: The two legs contain 50% of the body's nerves and 50% of its blood vessels, through which 50% of the blood circulates. They are a major circulatory network connecting the entire body. Only with healthy legs can meridian conduction be smooth. It can be said that those with strong leg muscles invariably have a strong heart.
3.Aging Starts from the Legs: With age, the accuracy and speed of signals between the brain and the legs decrease, losing the seamless coordination of youth. Furthermore, calcium, the "steel reinforcement" of bones, gradually depletes, making the elderly more prone to leg fractures. Such fractures in seniors can easily trigger a series of other illnesses, particularly life-threatening conditions like cerebral thrombosis. It is important to know: up to 15% of patients may even pass away within one year of suffering a fracture!
It's Never Too Late to Start Caring for Your Legs at 60
Although our legs gradually begin to age in middle age, caring for them is a lifelong task. Proper leg care is the key to preventing premature aging. A study by the National Cancer Institute shows that even starting exercise later in life is beneficial!
Here is a set of leg care exercises, from top to bottom, to re-awaken your legs:
1.Hips: Practice standing with your back against a wall daily. Slowly walk your feet forward, then back, maintaining a stable posture. Ensure the lower part of your back remains pressed against the wall throughout the movement.
2.Knees: Sit up straight with your legs suspended in the air. Keeping your thighs still, lift your lower legs until they are level, then lower them. Repeat several sets until you feel mild fatigue. To intensify the workout, you can attach 1-2 lb sandbags to your ankles, based on your capability.
3.Leg Muscles: While bending over or sitting with your legs hanging down, use both hands to gently pat your legs from top to bottom repeatedly. Then, make fists with your hands and place them on your thighs and calves, rotating and kneading them dozens of times.
4.Ankles: Frequently perform heel raises. After lifting your heels, tighten your leg muscles and hold the position for 5-10 seconds each time.
