Rightways: Health

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Wednesday, September 10, 2025

Stronger Ankles! Best Ankle Strengthening Exercises At Home

A series of the best ankle strengthening exercises to bulletproof your ankles and prevent future injury! Strengthen your ankles to improve stability, decrease pain, and reduce injury risk. Physical therapist demonstrates ankle exercises for strength, stability, and performance!

PRODUCTS USED IN THIS VIDEO: 🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: https://urlgeni.us/amzn/resistanceloop 🔗 LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamro... 🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexerci... ==================================== 📌 Stronger Ankles! Best Ankle Strengthening Exercises At Home Do your ankles feel weak or unstable? Whether you’re recovering from an injury or looking to prevent one, ankle strength is critical for overall mobility and stability. In this video, I’ll take you through the best ankle strengthening exercises you can do right at home to build stronger, more resilient ankles. 🔍 Can I Strengthen My Ankles?Absolutely! The muscles and tendons surrounding your ankle joint play a huge role in providing support and stability. With targeted exercises, you can effectively strengthen these structures, improving your balance and reducing feelings of weakness. 🤔 Ankle Strengthening to Reduce Injury Risk Weak ankles are a common culprit behind sprains and other injuries, especially during physical activity. Strengthening your ankles not only enhances their durability but also improves your overall joint alignment and mechanics, helping you move better and stay injury-free. 🏋️ Best Exercises to Strengthen Ankles I’ll show you my favorite exercises to target the key muscles and ligaments in your ankles. From basic moves to more advanced stability drills, this routine is designed to improve your strength, mobility, and overall performance. The best part? You can do it all from the comfort of your home! HOW TO STRENGTHEN YOUR ANKLES 3-Way Band Series Dorsiflexion Inversion Eversion Heel Raise Progression Double Leg (Flat) Single Leg (Flat) Single Leg (Deficit) Static Balance Progression Firm Surface - Eyes Open Firm Surface - Eyes Closed Soft Surface - Eyes Open Soft surface - Eyes Closed Dynamic Balance Star Reaches Plyometrics Double Leg Hops Forward and Back Side to Side Single Leg Hops Forward and Back Side to Side 💬 Try these exercises and let me know how they’re working for you in the comments below! 👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content! ✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content! ==================================== MORE GREAT VIDEOS TO WATCH NEXT: ✅ REHAB YOUR ANKLE SPRAIN:

• [RECOVER FASTER!] How To Treat Your Ankle ... ✅ UNLOCK YOUR ANKLE (MOBILITY DRILLS):

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• Fix Inner Ankle And Arch Pain! [Tibialis P... ✅ FIX YOUR ACHILLES TENDONITIS:

• Heal Your Achilles Tendonitis At Home! (Ac... ✅ HOME EXERCISES FOR ANKLE PAIN RELIEF:

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Take a seat and exercise

For those with limited mobility, chair exercises are a good way to work out. — The Straits Times/ANN

As individuals age, it becomes increasingly important to maintain physical activity for overall health and well-being.

Regular exercise aids seniors in managing weight, elevating mood, improving balance and lowering the risk of chronic illnesses.

However, many older adults encounter obstacles that complicate traditional forms of exercise like walking or jogging.

Mobility limitations, joint discomfort and various health issues can hinder participation in more intensive workouts, resulting in a sedentary lifestyle that may adversely affect health.

For those who find walking challenging, chair exercises offer an excellent alternative.

These low-impact movements can be performed while seated, making them both accessible and safe for seniors across all fitness levels.

Chair exercises not only encourage physical activity, but also provide numerous advantages, including enhanced cardiovascular health and improved muscle strength.

By integrating these exercises into their daily routines, seniors can improve their quality of life and maintain their independence.

Exercises for heart health

As people age, it is essential to prioritise heart health.

Below are a few effective chair exercises designed to enhance cardiovascular fitness:

> Seated marching

Sit upright in a sturdy chair with your feet flat on the floor.

Raise one knee towards your chest as high as you can, then lower it and repeat with the other leg.

Alternate your legs for one to three minutes while maintaining proper posture.

This exercise stimulates the heart and improves coordination.

> Arm circles

While seated, extend your arms to the sides at shoulder height.

Move your arms in small circles, gradually increasing the circle size over 30 seconds, then reverse direction for another 30 seconds.

This movement enhances shoulder mobility and promotes blood circulation.

For added intensity, consider holding light weights.

> Leg lifts

Extend one leg straight out, keeping it parallel to the ground for a few seconds before lowering it.

Repeat 10-15 times before doing the same with your other leg.

To raise your heart rate, combine leg lifts with seated marching or perform the lifts more quickly.

This exercise benefits heart health while also strengthening your legs and improving overall mobility.

Each exercise is designed to be low-impact, yet effective, making them accessible for seniors at all fitness levels.

Exercises for muscle strength

You don't necessarily have to lift heavy weights to build muscle strength if you are not strong enough; start light – even a filled water bottle will do. — dpa

As individuals age, preserving muscle strength becomes increasingly vital for overall health and mobility.

Chair exercises provide a safe and effective means for seniors to build and maintain muscle strength without requiring extensive equipment or risking falls.

Below are some beneficial chair exercises specifically designed to enhance muscle strength in various body areas:

> Seated leg extensions

Sit upright in a sturdy chair with your feet flat on the ground.

Slowly extend one leg straight out in front of you, keeping your knee straight and your foot flexed (i.e. in its normal bent position).

Hold the extended position for a count of three before gently lowering your leg back to the starting position.

Repeat this movement 10-15 times before switching to your other leg.

This exercise is an excellent way to strengthen the quadriceps, which are the large muscles located at the front of the thighs.

It also enhances knee stability, which is essential for maintaining mobility.

> Seated bicep curls with weights

Sit comfortably in a chair with a weight (such as a dumbbell or a filled water bottle) in each hand, arms resting at your sides.

Keeping your elbows close to your body, lift the weights up towards your shoulders while exhaling.

Pause briefly at the peak of the movement, then slowly lower the weights back to the starting position while inhaling.

Aim for 10-15 repetitions, ensuring proper posture throughout the exercise.

This straightforward, yet effective exercise not only strengthens the arms, especially the biceps, but also enhances grip strength, which can assist in daily activities.

> Chair squats for lower body strength

Begin by sitting on the edge of the chair with your feet flat on the floor, hip-width apart.

Slightly lean forward and engage your core.

Gradually rise from the chair by pushing through your heels and standing up, keeping your back straight.

Once fully standing, gently lower yourself back down to the chair, controlling your descent to avoid plopping down.

Repeat this movement eight to 12 times.

Chair squats not only build lower body strength, targeting the glutes, hamstrings and quadriceps, but also improve balance and stability, facilitating everyday activities.

Safety tips

Participating in chair exercises can be an excellent way for seniors to maintain their physical health and well-being, but safety should always be a priority.

Here are some essential safety tips to ensure a safe and effective workout:

> Choose the right chair and environment

Select a sturdy, armless chair with a stable base.

Ensure that the seat height allows your feet to rest flat on the floor.

Keep the area free of obstacles and exercise in a well-lit environment.

> Warm-up and cool-down activities

Begin with gentle neck rolls, shoulder shrugs and wrist circles as warm-up exercises to prevent injury.

Cool down with seated stretches for your arms, legs and back to maintain flexibility and reduce soreness.

> Listen to your body and avoid strain

Pay attention to any discomfort during exercises.

If something feels wrong, stop immediately.

If you feel better, then restart gradually.

You can increase the intensity of the exercises as you build strength.

By adhering to these safety tips, seniors can safely enjoy chair exercises while minimising the risk of injury, fostering a sustainable fitness routine and promoting overall health.

Be consistent

As discussed throughout this column, chair exercises offer a valuable opportunity for seniors to maintain their health and well-being, particularly for those who may encounter mobility challenges.

These simple, yet effective routines allow for physical activity without the necessity for extensive walking or standing.

Consistency is key, and even a few minutes each day can lead to significant health improvements.

The benefits of chair exercises also extend beyond the physical realm, contributing to emotional and mental well-being.

We encourage seniors and their caregivers to incorporate these exercises into their regular routines.

By making these movements a part of daily life, seniors can continue to lead active lifestyles, fostering independence and enhancing their quality of life.

By Datuk Dr Nor Ashikin Mokhtar - is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Friday, August 29, 2025

Unhealthy sleep patterns

Here are six signs that your sleeping pattern is out of whack, and how to improve it.

T0ssing and turning throughout the night, even if you're not really conscious ot it, it is a sign of poor sleep

WE all experience the occasional late night or restless sleep, but when these nights become frequent, it can begin to take a toll on your health and overall well-being.

Britain’s The London General Practice sleep and circadian rhythm specialist Dr Katharina Lederle has outlined six key signs that indicate that your sleep pattern may be offbalance.

She has also shared some helpful tips and tricks on how to reset your routine to help you wake up feeling refreshed.

1. Waking up in the night

Frequently waking up too early or having regular interruptions during the night is a clear sign that your sleep has been disrupted.

“Waking up and going to the toilet once and then falling back asleep within a couple of minutes is fine, but if you are having a lot of toilet trips or just think ‘why have I been awake for such a long period of time’, and then struggle to get back to sleep, that suggests there might be a problem,” she says.

2. Restlessness

“If it takes you longer than 30 minutes to get to sleep on a regular basis, there could be an issue.

“One sign of poor sleep is restlessness – tossing and turning at night,” she says.

“You might not necessarily wake up fully and think I have been tossing and turning a lot, but the next day there may be an awareness of restlessness.

“Or if you have a sleeping partner, they might comment on your restlessness during the night.”

3. Busy mind

A busy mind can be a symptom of a poor sleep schedule, and vice versa.

“Stress can psychologically lead to busy thoughts – worrying about the future and replaying scenes from your day – which can make it harder to get to sleep,” says Dr Lederle.

“Stress can also physiologically lead to raised cortisol levels and a raised heart rate.

“However, what we actually want/need for sleep is the exact opposite. We need relaxation to allow ourselves to let go of everything.”

4. Low mood

Feeling low or down during the day can be another indication that your sleep pattern has been disrupted.

“The resources in the brain are all finite and need to be rebuilt.

“So, if your prefrontal cortex [which plays a crucial role in executive functions and higherorder cognitive processes] is sleep deprived, it can’t fulfil its regulatory role,” explains Dr Lederle.

“This often results in low mood, anxiety and irritability, which can then quite quickly lead to conflict or disagreements.”

5. Struggling to focus

“A lack of motivation and struggling to concentrate are some more signs of disrupted sleep that you may notice during the day,” she says.

“When the prefrontal cortex

nd hasn’t had the chance to rebuild all its resources, concentration can become hard.

“Seeing the bigger picture, attention to detail and switching attention intentionally can also become harder.”

6. Excessive tiredness

Feeling excessively tired throughout the day is likely to be a sign of disrupted sleep or accumulated sleep debt.

“Waking up and still feeling tired and groggy is sleep inertia, which we all experience to some extent.

“But if you repeatedly feel excessively tired without an

explanation, that could indicate a bigger problem,” says Dr Lederle.

Reset your routine

Here are some strategies to help your sleeping pattern get back on track:

>Expose yourself to light in the mornings

“When you wake up in the morning, let the light in and go outside,” she recommends

> Make your bedroom room dark and cool in the evenings

“Try to keep your sleeping environment quiet, dark and cool,” she advises.

Go to bed and wake up at regular times

“It’s okay to have some late nights when we go to the theatre or to a party, but on the whole, it’s important to keep your sleep and wake times as regular as possible,” says Dr Lederle.

> Expose yourself to light in the mornings

“When you wake up in the morning, let the light in and go outside,” she recommends. > Make your bedroom room dark and cool in the evenings

“Try to keep your sleeping environment quiet, dark and cool,” she advises.

> Think about what might be causing your stress

“Identify where your stress is coming from and think about what you can control,” suggests Dr Lederle.

“Think about: how can I recover? How can I let go of my work? How can I relax? How can I get a sense of autonomy or control?”

Engaging in an activity you enjoy before bed can provide a sense of autonomy and control, which may help lower your stress levels and help you drift off to sleep.

“It could be that your goal is to meditate and you start with doing five minutes every evening,” she says.

>Adjust eating times Stay active Seek help

“Eating late or eating sugary foods before bed can impact people’s ability to fall asleep,” she says.

“The general rule of thumb is to try and eat dinner at least three or four hours before you go to sleep.

“Having caffeine in the evening, or drinking too much during the day, can also make it harder to fall asleep.”

>Stay active

“Make sure you are moving throughout the day and try to avoid sitting on a chair for hours on end,” says Dr Lederle.

“Try to do some exercise to help release tension and stress from the body.”

“If we have a stressful event, it’s quite normal to have poor sleep.

> Seek help

“But if you are struggling to sleep for more than two weeks, start to think about what might be impacting your sleep,” she says.

“Then if your sleep hasn’t resolved after that, I would suggest speaking to a specialist.” – PA Media/dpa

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