Standing on tiptoe can provide enough oxygen to the myocardium, benefit the heart and cardiovascular health, and prevent varicose veins. Most importantly, it can avoid knee injuries, which is a good exercise method for many elderly people with not so good knee joints.
1. Walking on tiptoe
Take 30-50 steps each time, take a short rest, and then repeat a few more sets according to your physical condition. The speed can be adjusted by oneself, and it should feel comfortable and easy. Beginners can hold onto the wall, and after becoming skilled, there is no need to rely on external objects. Walking with the heels can exercise the extensor muscles on the front side of the calf. Walking a hundred steps can dredge the Foot Three Yang Meridian. Alternating movement between the tiptoes and the heels can promote health and strengthen the body. Elderly people should pay attention to safety to avoid falling due to instability. People with severe osteoporosis are advised not to do this exercise.
2. Sitting on tiptoe
Keep the knees level with the thighs. You can place two mineral water bottles or pets on your thighs for weight training. Do 30-50 tiptoes each time, and adjust the speed by yourself.
3. Lying down and curling the toes
When resting in bed, stretch both legs straight and curl the toes. You can do it with both feet together or do single-leg exercises. If you feel discomfort in your calf, stop and rest. Do 20-30 times each time, and adjust the speed by yourself.
