It is widely known that strengthening thigh muscles is important for staying healthy as we age. However, our bodies require proper movement of not only the thighs but also small muscles elsewhere to maintain health. I explored the small muscles that need to be trained for good health.

◇Hand muscles

The muscles in the thumb area (the thick muscle beneath the thumb) are directly related to quality of life. In particular, grip strength, which is the strength of the hand, indicates overall muscle strength of the body.

It has been reported that weak grip strength increases the risk of various diseases such as diabetes, cancer, and dementia. To strengthen grip strength, you can use a rubber ball or a grip trainer. Doing hand-strengthening exercises 30 to 45 times a day is helpful. You can also improve grip strength by doing arm exercises like push-ups or dumbbell lifts, or by climbing.

 

 

◇Foot muscles

Feet are called the "second heart" and are an important body organ that supports our body. When foot muscles weaken, it becomes difficult to walk properly or maintain balance. The risk of ankle sprains, falls, and other accidents increases, and activity levels decrease. To strengthen foot muscles, it is good to straighten the legs and perform a stretching exercise by placing a towel or band around the arch (the concave part) of the foot and pulling for 10 to 20 seconds.

When the muscles in your feet are tired, it is effective to massage the arch of the sole and the small muscles between the toes. Additionally, soaking your feet in water at 42-44°C for 10-15 minutes is also effective in relieving foot muscle fatigue.

Swallowing muscles

The tongue, mouth, and jaw muscles used during eating are called swallowing muscles. When the swallowing muscles weaken, it becomes difficult to chew and swallow food, and masticatory movements become challenging, increasing the risk of malnutrition, dehydration, and aspiration pneumonia.

Swallowing muscles may weaken simply due to aging, but they weaken more rapidly if neurological diseases such as dementia or Parkinson's disease are present. Occasionally performing actions like pushing the inside of the cheeks and the palate with the tongue, blowing air with the mouth, and other exercises can strengthen the swallowing muscles. Opening the mouth wide and then closing it, and following the sounds of "A-E-I-O-U" are also helpful.

◇Urination muscles

The urination muscles help expel waste and fluids from the body and support the pelvic organs. In addition to aging, factors such as increased female hormones due to pregnancy or childbirth can weaken the urination muscles. When these muscles weaken, the risk of urination disorders, pain, and incontinence increases. Exercises like squats and Kegel exercises help strengthen the urination muscles.

When doing squats, stand with your feet shoulder-width apart, keep your shoulders and waist straight, and bend your knees. At this time, make sure your hips do not go below your knees and your knees do not extend beyond your toes. When bending and straightening your knees, it is good to tighten your hips and anus together as if you are squeezing them. For Kegel exercises, repeat by contracting the muscles for 5 seconds as if holding in urine, then relaxing for 5 seconds.

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An article about the need to significantly strengthen thigh muscles

I think I've seen this a lot, as expected.

As you age, all parts of the body

It turns out that muscles are needed everywhere.

The muscles in the hips and hands seem to be able to be exercised frequently in normal times.