Why Is Foot Strength Exercise Important In The Age Of 40? Check Explanation

Illustration of important reasons for foot strength training in the 40s (Freepic)

YOGYAKARTA - As we get older, especially after 40, the strength of the leg muscles begins to decline, this is called sarcopenia. For this reason, keeping the leg muscles strong is very important to stay fit, mobility, and preventing falls. Fortunately, with proper and consistent training, this decline can be slowed down or even reversed. The following explains the reasons why it is important to practice foot strength in the 40s and recommendations for movement.

A number of reasons why at the age of 40, it is necessary to start training leg strength, including the following:

Foot muscles are one of the largest muscles in the body. According to the National Institute on Aging, muscle strength can be maintained and even increased by weight training, helping mobility and independence as old.

Foot strength exercises can reduce the risk of falling by 25'50% in the elderly.

Train your legs with light weight supports bone density and reduces the risk of osteoporosis and joint pain.

Foot strength exercises are not just for athletes who are in their 40s and over, these are long-term investments for mobility, bone health, and quality of life. Proposed leg strength exercises are carried out in the 40s, including:

Squat is useful for training large muscles so that if done routinely it helps improve stability, metabolism, and improve posture. The main muscles trained during squat include quadriceps, glutes, andharmstings.

Just like a squat, lunge is also a foot force exercise. But it has different benefits, namely to protect the joints of the wrist. This exercise trains muscles on the calf or gastrocnemius and soleus.

Step-up exercises can be done with the help of chairs that train quadrices and glutes. The benefits are to train functional muscles for daily activities.

To train the leg muscles and core or core body strength, you can do single-leg balance exercises. This exercise is useful for increasing balance and preventing falling.

Before carrying out variations in foot strength training above, it is recommended to carry out a warm-up movement for at least 5-10 minutes. Warm-up movements that can be done such as leisurely walks or other dynamical stretches.

Foot strength exercises in the 40s can be done at least 2-3 times a week. Well, for sets and repetition, it can be as many as 2-3 sets for repetition 10-15. For optimal results and can be done by adding a burden or repetition gradually. To close foot strength training, it must also end with cooling.