Incorporate them into your daily routine and feel the difference!
As we age we experience that it is difficult to stand for a long time with a good posture and balance.
Standing is more tiring than sitting. The additional load on the circulatory system increases the risk of carotid arteriosclerosis and varicose veins.
Other problems are leg swelling, muscle fatigue, stiffness in the neck and shoulders and lower back pain. Even some fine motor skills are weakened when standing compared to sitting. Tiring while standing is caused due to the low intensity the muscles are working at to maintain strength and balance. Increasing the intensity of the muscles' output, which in turn will increase circulation, will lower muscle fatigue and prevent unsightly veins.
Keep in mind that maintaining a good balance between standing and sitting is ideal. Doing too much of either can cause discomfort and pain. Next week we will discuss helpful exercises for those who sit for long hours.
Do these movements while standing or waiting for a long time.
Single leg heel lift: Stand on the left leg. Hook the right foot around the ankle of the left foot. Lift the heel of the left foot as high as possible to shift the weight onto the ball of the foot. Hold for 5 se-conds and slowly lower down. Repeat 5 times on each leg.
Step and hold: Lean forward as if taking a step. Instead of completing the step let the heel hang just a few centimetres above the floor. Hold for 60 se-conds. Slowly lower the foot to the floor. Repeat 5 times on each side.
One-legged pick-up: Place an object on the floor. Lift the one foot slightly off the floor. Reach for the object by bending the knee of the leg that touches the floor while keeping the back straight. Pick up the object and use the bent leg to push the body back up. Always keep the shoulders back, chin lifted and the back straight. Try not let the lifted foot touch the floor. From the starting position, place the object back on the floor. Repeat 5 times on each side.
