Just because you’ve hit 65 doesn’t mean your feet have to slow you down.
Many people this age and up are still hitting the pickleball courts, strolling through the park, or dancing at community events. Your feet have done a lot over the years, and a little extra care will help you stay active and pain-free.
Below, we’ll explore how to keep your feet feeling young, avoid injuries, and stay active with easy exercises and simple foot care you can do at home.
Why Foot Care Matters More After 65
With age, it’s common to experience changes in foot health. Circulation slows, skin becomes thinner, and joints lose flexibility. That’s why foot care at home is a game-changer for seniors who want to stay active.
Giving your feet the attention they need can help prevent blisters, calluses, stress fractures, and other foot conditions that can sideline you from your favorite activities. It also makes it easier to stay active, whether you enjoy walking, yoga, or something a bit more high-energy.
Exercise for Seniors: Keep Those Feet Moving
Exercise is one of the best ways to keep your feet and body feeling vibrant. Here are options that are gentle on the feet but offer big benefits.
Strength Exercises for Older Adults
These simple moves help build strength in your feet, ankles, and lower legs, key areas for maintaining balance and preventing falls.
- Toe Taps and Curls: Place a towel flat on the floor and sit in a chair. Use your toes to scrunch the towel toward you. Do 10 to 15 reps.
- Ankle Circles: Sit or lie down with one leg extended. Slowly rotate each ankle 10 times clockwise and then 10 times counterclockwise.
- Calf Raises: Stand behind a chair for support. Slowly rise onto your tiptoes, and then slowly lower back down. Aim for 10 to 12 reps.
Cardio Exercises for Seniors
Low-impact cardio keeps you moving, supports heart health, and helps improve circulation without putting too much stress on your feet.
- Walking: A brisk walk through one of your area’s scenic parks. Start with 15 to 20 minutes and be sure to wear supportive shoes.
- Water Aerobics: Being in the water provides gentle resistance, making it an ideal low-impact exercise. Join a class at a local community center or follow a guided routine in the pool. Aim for 30 minutes of movement.
- Stationary Cycling: Set the stationary bike to a comfortable resistance level and make sure your seat is adjusted properly to prevent unnecessary strain. Cycle at a steady pace for 20 to 30 minutes.
Foot Care at Home: Simple Tips to Stay Pain-Free
In addition to exercises, here are foot care tips to keep your feet in tip-top shape.
- Wash and Dry Your Feet: Gently clean your feet using warm water and mild soap. Then dry them thoroughly, especially between the toes, to help prevent fungal infections.
- Check for Changes: Inspect your feet for any cuts, blisters, redness, or swelling. Spotting issues early can prevent more serious problems later on.
- Apply a Moisturizer: Use a lotion on the tops and bottoms of your feet to keep skin smooth and prevent cracking.
- Trim Toenails: Keep nails neat and trimmed straight across to help prevent ingrown toenails.
- Wear Socks: Choose moisture-wicking socks that keep your feet dry and reduce friction. Change them daily or after exercise.
- Choose Supportive Shoes: Avoid worn-out or flimsy footwear. Look for shoes with good arch support, cushioning, and a proper fit.
Stay Active With Help From Trusted Podiatrists
From walking the trails at Laumeier Sculpture Park to joining a senior fitness class at the YMCA, the St. Louis metro area offers countless ways to stay active. With the right mix of strength exercises, low-impact cardio, and consistent foot care, your feet can keep up with the activities you enjoy.
If foot pain is holding you back, expert help is close by. At The Foot and Ankle Center, our experienced podiatrists can help you stay mobile, comfortable, and doing what you love. Whether you need advice on foot care at home or treatment for a nagging foot injury, we’ve got you covered.
Fill out our online contact form or call (314) 487-9300 to schedule an appointment today!