5 Leg Exercises for Nerve Health

February 27, 2020


5 Leg Exercises For Nerve Health Min

For a huge number of both non-gym goers and gym enthusiasts, “Leg Days” are not something to look forward to, mostly due to how strenuous leg exercises can be. But you should not be feeling this way! In fact, building up your leg strength does not only help you keep your body in top form; it is also an important factor in keeping a sound mind.


Leg Strength and the Brain


According to a research that was published in the journal, Frontiers in Neuroscience, leg exercises, specifically weight-bearing ones, send signals to the brain to produce healthy neurons, which are essential cells that help a person cope with stress and adapt to life, in general. [3]


Why legs, in particular? They are part of the largest muscle group in the body and they bear a person’s weight the most. One exerts much more power in leg workouts than any other parts of the body, hence it is easier to send blood and oxygen to the brain, which will help provide a person with better cognitive function. [4]


In other words, through leg exercises, you can help “tell” your brain to stay healthy. [3]


Don’t worry if you are too busy to be hitting the gym! Simple balance and flexibility exercises can be enough if done regularly and properly.


Here are quick and easy leg exercises that you can do even in the comforts of your home:


Seated

            Sit on the edge of a chair and plant your feet firmly on the ground. Get your body into a good posture. Make sure your shoulders and spine are straight and aligned with each other. [6]

1.Leg and Ankle Exercise

Straighten one leg, lift it an inch or two off the ground, then flex your foot and angle for 5 to 10 times. Next, carefully rotate your ankle clockwise and counter-clockwise for 5 to 10 counts. Repeat it with your other leg. [6]

2.Foot Somatosensory Exercise

Roll a small ball (tennis ball, for example) under your foot for 3 to 5 minutes, then change feet. Repeat for as many times as you’re comfortable with. [6]

3.Seated Hamstring Stretch


Extend one leg in front of you with your toes pointed upwards, while the other leg should be bent with your foot flat on the floor. Position your chest over your stretched leg while maintaining a straight back posture until you feel a muscle stretch. Hold this position for 15 to 20 seconds, then do the same with your other leg. Repeat 3 times per leg. [5]


Standing


If you’re already having trouble with your balance, make sure to do these exercises next to a sturdy surface, just like a counter or a table, so you can hold onto something for support. As you improve your balance, you can gradually try these exercises without the support of a table. [5]

4.Calf Raise


Stand straight with your feet slightly apart. Slowly lift one leg to your side and hold this position for 5 to 10 seconds, before lowering your leg just as slow. Then, repeat this exercise with your other leg. [5]

5.Side Leg Raise


Lift the heels of both your feet off the ground and stand on your toes. Slowly lower yourself down, then repeat it for 10 to 15 reps. [5]


One more cause for nerve damage we have to be mindful of is vitamin B deficiency. [2] Vitamin B12 and other B vitamins are essential to keep the nerves healthy. So aside from leg exercises, make sure to include vitamin B-complex in your routine.


Give your body its needed daily dose of vitamin B with the help of vitamin B-complex supplements, like Pharex B-Complex. Pharex B-Complex aims to help hardworking individuals like you maintain a sound and healthy nerve health, so you will not have to worry about nerve glitches like ngalay and manhid to keep you from conquering the day and achieving your dreams.


With all these simple and easy exercises, plus the help that you will get from taking a vitamin B-complex supplement regularly, there are no more reasons for you to skip leg day! Remember, you are doing all these to keep your mind and body healthy. Surely, this is enough motivation for you, right? Now, get those legs moving!



References:

[1] Cunnington, R. (2016). How our brain controls movement and makes new connections when parts are damaged. The Conversation. Retrieved from: https://theconversation.com/how-our-brain-controls-movement-and-makes-new-connections-when-parts-are-damaged-63520

[2] Stoppler, M., M.D. (2019). Neuropathy. E-Medicine Health. Retrieved from: https://www.emedicinehealth.com/neuropathy/article_em.htm#what_is_neuropathy

[3] Frontiers. (2018). Leg exercise is critical to brain and nervous system health: In a new take on the exercise truism 'use it, or lose it,' researchers show neurological health is an interactive relationship with our muscles and our world. ScienceDaily. Retrieved November 17, 2019 from www.sciencedaily.com/releases/2018/05/180523080214.htm

[4] Mackenzie, M. (2018). Could Leg Workouts Be the Key to Brain Health? Shape. Retrieved from: https://www.shape.com/fitness/workouts/could-leg-workouts-be-key-brain-health

[5] Healthline. Exercises for Peripheral Neuropathy. Healthline. Retrieved from: https://www.healthline.com/health/exercises-for-peripheral-neuropathy

[6] Wilson, M., RN. Foot and Leg Exercises for Neuropathy. Sit and Be Fit. Retrieved from: https://www.sitandbefit.org/foot-leg-exercises-neuropathy/