Most Important Exercise for Seniors to Master

Physical Therapist Margaret Martin identifies the most important exercise for seniors and individuals over 50.

--Chapters--

0:00 Introduction
1:22 Basic Standing Heel Raise
2:26 Basic Standing Heel Raise with Weights
3:11 Modified Heel Raise Exercise
5:47 Single Leg Heel Raise

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EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
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PERFECT POSTURE COURSE
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BALANCE TRAINING
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FLEXIBILITY TRAINING
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SUBSCRIBE TO THIS CHANNEL
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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BOOKS
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Exercise for Better Bones - Osteoporosis Exercise Program (Book)

Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)

Strengthen Your Core (Book)

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VIDEO HOME WORKOUTS and TRAINING
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FOLLOW MARGARET
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[margaretmartinpt]

In today's video I discuss the most important exercise I see for the population (seniors and the fifty plus set) I serve in my clinical practice.

[PreciousPuff]

I really appreciate Margaret’s calm voice and demeanor.

[patriciapendlbury]

Finally! Something that is about movement instead of killer work outs. Love your gentleness and voice!!

[markfomenko]

I was born in 1954 and just started doing the 5 Tibetan yoga exercises after a years long break. I'm still able to do 21 reps each. You may want to do a spot about these exercises. Squats, horse stance and tension exercises have been my favorites along with walking. The 5 Tibetans only take 5-10 minutes to complete.

[junathanposadas]

My mother like this exercise, she's 76 years old. Thank you for sharing, according to her, she'll do this tomorrow morning. God bless us all.😍😁💖❤️ 👍👏🙋

[estelleschneider]

Not just For Seniors..
For everyone...❤❤❤❤

[peteshaw]

I am 78 and have been running for 45 years. I used to run marathons and other shorter races, but now run 3 miles 5 days a week, to save my joints as long as I can. I do your exercises during running, but never realized how good running has been for me. Thanks for explaining. — Pete

[SD-mwhz]

Great video. Your calf muscles are your second heart! The body is engineered so that when you walk, the calf muscles pump venous blood back toward your heart. Then, in the later stages of a step, the calf muscle contracts and pumps the blood up the leg, against gravity. One of the major skeletal muscle pumps is in the calf. It sends all of the fluid, including lymph fluids which cause edema up from the feet back into the body. This is one of the reasons movement is essential to good immune function

[Thejoeordinary]

Definitely will start throwing in some sets of these. Leg strength and circulation is very important and calves get often overlooked. They do receive some attention from the squat but lower leg circulation is so important it is wise to incorporate some targeted work on the calves. The legendary bodybuilder (among other things) Arnold Schwarzenegger always said if you see a man with muscular thighs but underdeveloped calves you would think he had unimpressive legs but if you saw a man with average thighs but muscular calves you would think he had impressive legs. As a bodybuilder he was speaking of aesthetics of course but the idea of not neglecting the lower legs is an important one, especially where health and mobility are concerned.

[sharonwright]

Thank you so much Margaret! I’m currently 78 and was perfectly able to do squats but five months ago I tore a meniscus and was needed a walker so was afraid to exercise period! LOL This exercise is the bridge I needed!

[jimkeogh]

It took me 1:20 of the video to realize Margaret wasn't advocating HILL raises. Nitpicking aside, her argument for heel raises makes sense, and the range of variations of the basic exercise meets the needs of every senior, regardless of fitness level.

[rosemariekury]

I’m glad I came across this. I’m presently taking aquatic therapy for my back and knees and this is one of the exercises they have me do. At first I thought it was for my back or balance, but now I see why this is so important to do for seniors. I chose this therapy mainly to avoid knee surgery in either of my knees.

[mayiles]

Now 83 can't believe how weak my legs and arms have gotten over the last four years. I am a long time walker but miss my stairs. I do walk a dog 3 times a day. But getting up off a couch, getting up at night has become scary. I think your exercises make sense to me and definitely going to do them. Thank you.

[maryaurelia]

She gives the best exercises and advice BY FAR on strength training!

[martagandolfo]

Thank you so much, I really enjoyed the exercises, easy and since I haven’t been doing any, these will help my legs to get strong.

[thibod]

Great video! The calf muscles are used a lot in cross-country skiing! Those exercises are what I do when I warm-up before a cross-country skiing outing. You have a beautiful weighted vest!

[suzanneheneghan]

I have been experiencing heel pain in my left foot. This exercise has really relieved the majority of the discomfort after the first round. I will continue it daily as it heels. Thanks for sharing Sue!

[sunyamarpie]

6 weeks post op fx hip repair. These will be helpful in recovery as well as getting back to hiking. thank you

[revivingmind]

This is an amazing exercise for people our age! Having enough exercise and staying active is crucial in staying as healthy as possible. What's great about this exercise is it strengthens our leg muscles in order to improve our balance. Thank you so much for this information because this is really helpful. You remind us of our health and wellness coaches who help people our age stay as healthy as possible, keep up the good work.

[hestergreen]

I’m 74, used to walk my dogs 2 or 3 times a day. Dogs passed away a few years ago. And, haven’t really been as active as I once was. So, now I’m playing catch up, and trying to build up a new walking routine. And get my bone strength back. Thank you for your video, it’s helping me a great deal.