Over the years, the body changes, and one of the most obvious changes is the loss of muscle mass. This is called sarcopenia and affects many women over the age of 65. The problem is not just aesthetic, as the loss of strength leads to reduced endurance, mobility… and, over time, less independence.
There are no miracle pills or creams to stop it, and generic exercise routines are not effective either. To combat sarcopenia, you need to work your body in a specific way. And there is one simple exercise that can make all the difference.
This is the recommended exercise for women over 65
The exercise recommended for women over 65 to improve balance and strength is standing calf raises. It’s simple, yes, but it works. What’s more, you don’t need weights, mats or equipment, just your body and a little perseverance.
The key is that the act of standing on tiptoes activates one of the most important areas of the lower body: the calves. These are important because they support us, they are involved in every step, every jump, even in that moment of maintaining balance when we stumble.
Therefore, strengthening the calves not only improves balance, it also helps prevent falls, makes walking safer and improves overall foot support.
How to do standing calf raises?
This is a very simple exercise that can be done at home.
- Stand with your feet hip-width apart.
- You can lean on a chair or wall if you need to, but don’t put all your weight on it.
- Slowly raise your heels, controlling the movement, until you are on your toes.
- Hold for a second. Squeeze and feel your calves working.
- Lower yourself slowly without letting yourself fall.
Do several repetitions, as many as you can, and rest. Ideally, repeat this a few times a week. Over time, you can increase the difficulty by doing it on a step, using one leg, or adding weight.
Other variations include turning your feet slightly inwards, which activates the inner calf muscle more. Or, if you turn them outwards, the work is concentrated on the outer area. It can also be done sitting down if you have stability issues. In this case, the soleus muscle is worked more.
What are the benefits of this exercise?
When done correctly and regularly, this exercise can be very beneficial for women over 65, as it not only strengthens muscles and provides stability, but can also improve overall quality of life.
- Reduces the risk of injuries, from sprains to more serious falls.
- Improves everyday performance, without the need to run marathons.
- It also improves the appearance of the legs. It tones and defines without complications.
One option is to do it three days a week, on alternate days, to allow the muscles to rest. Consistency is key, and you will notice results as your confidence in your movements increases. You will no longer be afraid of falling or tripping, because stronger calves help to support the body better.
