We used to talk about being dressed from Head to Toe – but there is Head to Toe and Foot advice in regards to brain health, which I discovered yesterday while reading a CNN online article by Dr. Sanjay Gupta.
In the article (click on title for a full read) I have a family history of Alzheimer’s disease. I wanted to understand my own risk, Dr, Gupta. describes meeting with Dr. Richard Isaacson from the Institute for Neurodegenerative Diseases in Boca Raton, Florida.
One paragraph, quoted directly below, describes Dr. Gupta’s and Dr. Isaacson’s conversation about the the brain and our feet:
“In the recommendation about brain health, I did not expect an intervention involving my feet, but the nerves that run to the feet are the longest in our body. When you don’t move your toes and feet regularly and freely, Richard [Dr. Isaacson} says, you can lose sensory awareness, also known as proprioception, leading to a “sensory paralysis.” Over time, the nerve connections that run from your feet to your brain start to disappear. Once your feet are weak, your weight will be unevenly distributed when walking and exercising. The better your feet can tolerate a load evenly, the more options they have for movement, the better and more cooperative things will be up the chain, including your knees, hips and lower back. Consider wearing toe spacers occasionally, he told me. Start with 10 minutes a day every few days, and increase the time as you get used to them.”
There are many foot and toe exercises we can do to improve strength, flexibility, and balance. Here are a few internet-gathered descriptions .
Toe raise, point, and curl – Works all the muscles in our feet and toes. Sit in a chair with your feet flat on the floor. Raise your heels off the ground so that only the balls of your feet and toes are touching. Hold for a few seconds, then lower your heels. Next, point and lengthen your toes so that only the tips of your toes are touching the ground. Hold for a few seconds, then relax your toes. Curl your toes under so that the tops of your toes are touching the ground. Hold for a few seconds, then relax. Finally, with feet back to flat on the floor, flex your toes up so they point at your knees. Repeat each sequence just a few times to start.
Toe splays – Improve control over our toe muscles. Sit in a chair with your feet flat on the floor.Spread your toes apart as wide as you can comfortably go. Hold for a few seconds, then relax. Repeat 10 times.
Small ball roll – Helps to relieve pain and tension in our feet. Sit in a chair and place a tennis ball or golf ball under your foot. Roll your foot back and forth over the ball for a few minutes.
Sand or Lawn Walking – Improves flexibility and strength in our feet and ankles. Find clean, soft sand and/or a clean, plush lawn. Walk back and forth a small distance. Enjoy feeling the Earth under your feet.
As with any new exercises, go easy in the beginning. Our foot muscles will need time and easy repetition in order to adapt to new movement.
The great luminary Dr. Seuss knew about the health of our Head to Toe and Foot when he wrote…
You have brains in your head.
You have feet in your shoes.
You can steer yourself any direction you choose.
You’re on your own.
And you know what you know.
And YOU are the one who’ll decide where to go…
by Dr. Seuss
Here’s for being Footloose and Free this week. WF!
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