In Urban India, lack of body balance and weak feet are the major reasons of falls in elderly, which leads to fractures and death in some cases. Since urban Indians are obese on an average, hence the feet carry more weight than what they are meant for. Also because of vegetarian diet, particularly in regions of western and central India, feet grows weak with age. Hence, I, Dr. Parth Parekh, brings to you a very comprehensive list of simple, handpicked exercises that will not just make your ageing feet strong, but will also prepare them for some common foot problems, which are seen around.

  1. Single limb stance: Here is one simple yet very effective balancing exercise. Stand behind a steady and heavy chair. Hold the head of the chair with one hand and now slowly lift your right leg, while trying to balance your body with other feet. Try keeping the pose for as long as you can. And then repeat this with your next leg. As this gets comfortable, try doing this without holding chair and keeping yourself in the posture for at least a minute.
  2. Back leg raise: Now this is a variation of single limb stance itself. However, in this one, instead of bending your leg up, you swing your leg back, while trying to balance your body on another feet. Keep your legs straight and do not bend them from knees ad try maintaining the posture for as long as you can. Repeat this exercise for 10 to 15 times for each leg.
  3. Straight-line walk: In this exercise, make yourself walk in a straight line, taking small steps from heel to toe. It is as simple as walking, just that in this one you are more aware about making the line of walk straight. Do not speed up; instead try walking as slow as you can. This would further help in getting your brain well calibrated with your body balance, preventing future falls. Here the goal should be to walk at least 30 such steps, without your feet leaving the line of the walk. 
  4. Rock the boat: Stand keeping gap between your feet such that they are in straight line as your hips. Now try lifting your right leg up, bending your right leg from the knee to your back. Try maintaining body balance with your left leg, maintaining the posture for as long as you can (but not for more than 30 seconds). Bring your right leg back and repeat this with another leg. Begin with 15 repetitions of this and gradually increase it up to 30 repetitions.
  5. Calf stretch: Stretching of calves can be done while sitting or standing.
    To perform stretching while standing, find a plain wall in your house with nothing put on the wall. Stand facing the wall, keeping a distance of three feet between your feet and the wall. Now bend upper half of your body towards the wall taking support with both the palms on the wall. Put your left feet behind your right feet and bend your right leg up from the knee. Try holding yourself in the position for as long as you can and repeat the same with the other feet. Do 5 repetitions of this with each leg.

    To do calf stretches while sitting, get a towel and make yourself sit, stretching your legs out. Now holding your right feet with the towel, try lifting your right leg up, holding both end of the towel with both your hands. Try keeping yourself in this position for as long as you can and repeat this with another leg. Do 5 repetitions of this with each leg.