When they hear about doing everyday exercises for their legs, many people give us the idea as it seems too complicated. Apart from the aesthetic benefits, keeping your legs toned and healthy comes with many other advantages. When you work your legs daily and improve the foot’s health, you will also reduce the risk of injury significantly. Walking is one of the most common exercises that you can do for your feet. But you can do more than that. Keep reading this article and discover more about how you can do daily exercises to keep your legs healthy.
- Exercises for stretching and strengthening
When you are just starting your daily exercises, it is normal not to have the same resistance to the effort as a person who works out regularly. Thus, you can start by sitting on a chair while keeping your feet flat on the floor. An efficient exercise for beginners is to lift one leg off the floor and make circles in the air using your big toe. You can repeat these rotations for 15 to 20 times for each leg. Once you got used to exercising your legs, you can try to stretch your feet’s muscles. For instance, you should place yourself in a standing position and keep your feet close to each other. You can then take a step in the back with one leg and use your toes to press against the ground and raising your heels. Try to stand still in this position for 20 to 30 seconds or until you feel that your feet bottom muscles start pulling gently.
- Exercise like ballerinas do
You don’t have to be a professional ballerina to have healthy legs. Lunges are some of the most common exercises that ballerinas do, and you can also do them at home. You will find various articles on academic writing service websites talking about the ballet-inspired exercises that people can try in the comfort of their homes. The process is straightforward. You should start by putting one leg forward and the other one in the back of it. You should also keep both of your heels on the ground before starting. When you feel ready to do this exercise, you should start by lifting both of your heels off the floor. Once you have lifted your heels as high as possible, you should lunge down. This routine becomes healthy and productive when you repeat this exercise at least ten times every day. You should also make sure that you switch legs after each set of repetitions. Another important aspect that you should consider is keeping your chest and abs lifted. In case you feel that you need more support, you can put a chair in front of you and use it when you lift your heels off the floor.
- Stand up as often as possible during the day
This exercise works perfectly for both men and women. When you work from 9 to 5 in an office, sitting on a chair in front of the computer, your legs suffer a lot. Also, after a tiring day at the office, it is very complicated to find the motivation to go to the gym. So, you can exercise to keep your legs healthy while you are in the office. The easiest way to do it is by standing up as often as possible during your working day. This exercise will not only help you improve your legs’ health, but it will also help you improve your overall health. By standing up for 10-15 minutes after every hour of working, you will significantly reduce your cholesterol levels, blood glucose, or feel less back pain at the end of the day.
- Side leg raises
Side leg raise is one of the easiest exercises that you can try at home to tone your legs. You don’t need any special equipment to do it. Besides, you can do it in your bedroom, living room, or even if you are traveling. You should lie on one side and straighten out your legs. You should also put your legs one over the other. If you want to practice this exercise correctly, you should make sure to have your shoulders, torso, and legs on a straight line. Once you have placed yourself in the correct position, you can start lifting your leg in a slow movement. It is essential to do this exercise slowly and control your movements. You should also make sure that you don’t lift your leg from your lower back, but from your butt and hip. After each lift, you should return to start and repeat. Once you have done 2-3 series of 8 lifts each, you can change the side and do the same.
It doesn’t matter if you are a man or a woman, squats will always give results. If you want to tone your legs and keep them healthy, then you should include squats in your daily routine. Besides, this exercise is beneficial when you have back problems. As you won’t use any extra weight and you are doing them while standing up, you don’t put any pressure on your back. If you feel that you need extra support, you can do squats while standing next to a chair or have a wall behind you. In case you feel that you are ready to go to the next level, you can also practice squat jumps. The difference between a normal squat and this one is that when you stand up from your squat, you will do it by jumping as high in the air as you can. You can repeat this exercise eight times and make a small break before starting again. Also, you should make sure that you land with soft knees after you jump and go directly into the next squat. Thus, you will protect your joints.
Keeping your legs healthy is not as scary as it seems. You just need a bit of motivation to block 30 minutes in your calendar and do some simple exercises. Also, if you feel that you don’t have enough time during the day, you can practice in the office. Standing up regularly and taking a short walk downstairs or in the office will help you to keep your legs healthy. Everything is possible as long as you understand that daily exercises will help your legs and improve your overall health.