Former Control Yuan President Wang Jianxuan mentioned in an interview with the United Daily News that his wife of 57 years, Su Fazhao, suffers from Alzheimer's disease and sarcopenia, causing frequent falls and head injuries due to instability. Although "sarcopenia" seems unrelated to Alzheimer's disease, in reality, sarcopenia patients are particularly prone to developing dementia. Lack of muscle can lead to fatigue, limited mobility, and even long-term bedridden status, which accelerates cognitive decline even in those with initially normal mental faculties. Dr. Wang Peining, a neurologist at Taipei Veterans General Hospital, collected data from nearly 2,000 people over the age of 50 and found that among indicators such as weight loss, reduced handgrip strength, easy fatigue, slowed walking speed, and decreased activity levels, meeting three of these criteria increases the risk of dementia by 2.57 times.
Patients with sarcopenia are particularly prone to developing dementia. (Image provided by Heho Health)
Five Simple Ways to Strengthen Foot Muscles
Japanese glute muscle training expert Takashi Matsuo points out, "The hips are the engine of the body, and the feet are our tires." Even if the hip muscles are strong, the body cannot function smoothly without strong foot muscles. The American Orthopaedic Foot & Ankle Society (AOFAS) states that foot flexibility depends on the softness of the ligaments in the foot. Exercises to maintain this flexibility can help reduce foot pain and improve response.
Here are five methods to practice for five minutes daily to help strengthen foot muscles:
- Toe Exercises
- Place your feet flat on the ground, either sitting or standing.
- Keep only your toes on the ground, with the balls of your feet off the ground.
- Lift your heels, keeping only your toe tips on the ground.
- Curl your toes down, pressing only the tips of your toes into the floor.
- Hold each position for five seconds and repeat ten times.
- Suitable for people with toe cramps.
- Golf Ball Massage
- Place your feet flat on the ground, either sitting or standing.
- Place a golf ball under the arch of your foot.
- Roll your foot back and forth over the ball for two minutes; this is an excellent massage for the soles of your feet.
- Suitable for people with plantar fasciitis, heel pain, arch strain, or foot cramps.
Golf ball massage is suitable for those with plantar fasciitis, heel pain, arch strain, or foot cramps. (Image provided by Heho Health)
- Towel Scrunches
- Place your feet flat on the ground, sitting.
- Place a small towel on the floor and use your toes to try to pull the towel towards you. Repeat five times.
- You can place a weight at the end of the towel to increase resistance and intensity.
- Suitable for people with toe pain.
- Marble Pickups
- Place your feet flat on the ground, sitting.
- Place 20 marbles on the floor and use your toes to pick them up one by one and place them in a small bowl until you have picked up all 20 marbles.
- Suitable for people with toe pain.
- Beach Walking
- If you have the opportunity, take off your shoes and walk on the sand. It can massage your feet and enhance the sensation in your toes, improving foot responsiveness.
By performing these simple exercises, you can effectively strengthen foot muscles, improve balance and stability, and help reduce the risk of falls.
