How can an active lifestyle improve foot health in senior citizens?

How does an active lifestyle improve circulation?

Good circulation efficiently transports nutrients and oxygen to foot tissue, reducing the risk of cramps and cold feet. 

In Quebec, with the increase in home support initiatives, seniors are encouraged to stay active to prevent these problems. Simple activities such as regular walking or swimming can greatly improve circulation. 

Also, low-impact exercises such as yoga or stretching help maintain good vascular health and prevent common conditions such as hallux valgus, which can be effectively treated with the right advice.

Why can strengthening foot muscles and joints help?

Firstly, it improves stability and balance, reducing the risk of falls and injuries. Stronger feet better support the body's weight, preventing pain and pathologies such as hallux valgus. 

Specific exercises, such as stretching and strengthening, help to keep your feet flexible and strong, enabling you to stay active and mobile for longer. 

For example, walking on varied terrain or doing resistance exercises can greatly improve the muscular strength of your feet. 

In addition, consulting a podiatrist can be very beneficial for personalized advice on the most appropriate exercises to strengthen your feet. For more information on specific treatments and suitable exercises, please consult this page.

How to prevent specific foot pathologies?

Physical activity helps prevent certain foot pathologies that are common among senior citizens. For example, regular walking helps to avoid conditions such as hallux valgus, where the big toe deforms outwards. 

By staying active, you maintain a healthy weight, reducing pressure on your feet and limiting the development of calluses and other overload-related problems. 

Studies show that older people who incorporate a daily exercise routine have fewer problems with plantar fasciitis, a heel pain caused by excessive tension on the foot's connective tissue.

How to improve balance and coordination?

Physical exercise plays a key role in improving balance and coordination, particularly important for senior citizens. 

Here are some detailed exercises you can incorporate into your daily routine:

Tai-Chi

Tai chi is a gentle practice that combines slow, fluid movements with deep breathing. It helps to strengthen your muscles, improve your posture and increase your balance. You can take group or online classes.

Pilates

Pilates exercises focus on strengthening the core, which is essential for good posture and balance. Movements such as leg lifts and stability exercises on a Pilates ball are particularly beneficial.

Proprioception exercises

Proprioception is the perception of your body's position in space. To improve this perception, try balancing on one leg for a few seconds, then alternate. Using unstable surfaces, such as a balance cushion or proprioception board, can also be very effective.

Walking on different terrains

Varying the surfaces you walk on (grass, sand, gravel paths) calls on different muscles in your feet and ankles, strengthening your balance. Start with short distances and gradually increase the difficulty.

Yoga

Yoga combines strengthening postures and breathing exercises to help improve flexibility, strength and balance. Poses like tree (where you stand on one leg) are particularly useful for working on balance.

How to stay active safely ?

To stay active without injuring yourself, it's important to start slowly and progress gradually. Choose activities that you enjoy and can easily integrate into your routine, such as walking, swimming or gentle exercise classes. 

Make sure you wear the right shoes for each type of activity, to support your feet properly. 

Before starting a new exercise routine, consider consulting a healthcare professional for personalized advice and to ensure you don't take any unnecessary risks.