How Sturdy Limbs Contribute to Overall Well-being
By Angela Mutiso
John had always loved the peaceful life of the village. After spending several years in the city, he had come to treasure the clean air and quiet surroundings that the village provided.
He usually enjoyed running, skipping and cycling during his monthly visits to his ranch. One day, after arriving home, he decided to go for a run, just as he often did. But this time was different. As soon as he started, a sharp pain shot through his legs. To his frustration, John realized that he was out of shape and would need to stretch more before running.
It would seem that as long as we are able to walk, most of us never do much else to keep our legs strong. Yet legs play a big part in our overall well-being. Because of the power of our legs, we can run, walk, jump, play, and balance. They carry our weight and enable us to do a lot of other things. Doctors say these limbs have a big effect in our cardiovascular system, our movement and mental health.
Legs comprise of bones, muscles, tendons, ligaments, and nerves that work together to make us move. The femur, the longest bone in the body, links the hip to the knee, while the tibia and fibula form the lower leg, connecting to the foot. These bones provide support and protection for muscles and nerves, making movement possible.
Main muscles, like the quadriceps, hamstrings, and calves, enable flexibility, stretching, and keeping your legs stable. This web of muscles work with joints and ligaments, to ensure suppleness and balance. The knees and ankles, two of the most critical joints, are crucial for walking, running, and jumping.
Whenever we walk or run, the muscles in our legs pump blood back to the heart, helping to sustain good circulation. Using your legs often, improves oxygen distribution to tissues, lessens the risk of blood clots, and lowers the possibility of developing varicose veins.
Movement plays a big role in physical and mental health. Exercise involving the legs like walking, running, cycling, or dancing, or generally shaking your body can lead to the release of endorphins. These neurotransmitters help to minimize stress, sadness, anxiety, and depression. Engaging the legs in regular activity will make you sleep well boost your energy and keep you healthy.
The ability to move freely without pain or limitations is good for your independence. The quality of your life is greatly compromised if you cannot move well. Always remember that reduced leg function can lead to feelings of helplessness or solitude.
Common Leg Health Issues
Legs despite their strength, are vulnerable to various health issues. Weight-bearing joints like the knees and hips are especially susceptible to arthritis due to overuse, aging, wear and tear, which can cause inflammation and pain.
- When blood circulation in the legs is not adequate, it can lead to enlarged and twisted veins, and this can make you quite uncomfortable.
- Muscle strains, especially in athletes or people who engage in physical activities without appropriate stretching or training, can occur as a result of overuse or unsuitable movements.
- Leg cramps, can be brought about by dehydration.
- Muscle fatigue, or electrolyte imbalances, can happen suddenly and be quite painful.
- Deep Vein Thrombosis (DVT) is a devastating condition in which a blood clot forms in the deep veins of the legs, often due to prolonged immobility, and can be life-threatening if the clot reaches your lungs.
What you should do
- To keep your legs strong, flexible, and free from pain or injury, you should have healthy habits and lifestyle.
- Physical activities that support the leg muscles and improve flexibility is critical.
- Walking running, cycling, swimming, and squatting can ensure a good muscle tone and joint health.
- Stretching helps maintain flexibility and avert injuries.
- Obesity strains your knees. When your weight is good, you can be free of joint pain, arthritis, and other leg-relatedissues.
- Proper hydration is necessary for your muscles, it also prevents leg cramps.
- Drinking lots of water when you are physically active can be quite good for you.
- You will find that if you sit or stand for a long time raising your legs can prevent swelling and boost circulation, which is particularly good if you have a job that entails sitting or standing for long.
Judy Odhaimbo, a long serving nurse in Nairobi notes that good supportive shoes with proper heels can help prevent injuries and other conditions. She cautions against wearing high heels and shoes that do not offer suitable support. For those with a sedentary job or lifestyle, taking regular breaks to walk around can boost blood circulation in the legs. She has also observed that compression stockings are helpful for those at risk of varicose veins or deep vein thrombosis (DVT). More and more people are today seeing the benefits of these stockings and wearing them. Get involved in exercises that enhance body alignment. Yoga too is good and it is advisable to choose activities which are good for your age.
Which exercises are good for your legs?
Doctors advise that;
- To improve body alignment through exercise, aim for activities that strengthen the core and lower back, like Pilates and yoga.
- Supportive shoes should have a firm heel counter, proper arch support, and flexible toe box. High heels as everyday wear can increase the risk of injuries.
- Precise stretching exercises to sustain flexibility and prevent leg injuries can comprise hamstring stretches, calf stretches, quadriceps stretches, and dynamic stretches like leg swings.
- Exercises that promote symmetry and balance, like lunges and squats, can aid proper body alignment.
- Seek help from sports shops to help you select the right shoes for you.
Our legs are the masts of our bodies, that make movement possible. By prioritizing leg health through exercise, stretching, hydration, and proper care, we can ensure that they remain strong and practical throughout our lives. Taking care of our legs benefits our physical health and mental well-being, allowing us to move freely, stay independent, and live life to the fullest.
Health Tips
The Healing Power of Ginger
Ginger has anti-inflammatory properties; it helps ease pain and reduce swelling while aiding digestion by soothingnausea and bloating; it is rich in antioxidants; boosts the immune system; Supports heart health by lowering blood pressure and cholesterol. Ginger can boost metabolism, making it a valuable tool for weight management. It also promotes overall wellness.
The writer is the Editorial Consultant of the Accountant Journal.
