Most Important Exercise for Seniors to Master

Physical Therapist Margaret Martin identifies the most important exercise for seniors and individuals over 50.
-Chapters-
0:00 Introduction
1:22 Basic Standing Heel Raise
2:26 Basic Standing Heel Raise with Weights
3:11 Modified Heel Raise Exercise
5:47 Single Leg Heel Raise
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

In today's video I discuss the most important exercise I see for the population (seniors and the fifty plus set) I serve in my clinical practice.

[@Poppy_love59]

Maybe I missed this in the video, but how often do we do these exercises?

[@robertalker652]

I experience pain in both of my left and right first metatarsal regions that makes this exercise difficult. Is there an alternative exercise you could recommend? Thank you most kindly, Margaret.

[@almarivera1147]

Where is your clinic. I live in Los Angeles, CA

[@estradar.bienvenido8301]

@@Poppy_love59 mmm. no

[@daphnerodrigues3645]

@@Poppy_love59 zqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqq

[@PreciousPuff]

I really appreciate Margaret’s calm voice and demeanor.

[@estelleschneider9033]

Not just For Seniors.. For everyone...❤❤❤❤

[@patriciapendlbury2603]

Finally! Something that is about movement instead of killer work outs. Love your gentleness and voice!!

[@margaretmartinpt]

You are welcome

[@marymcdonald1748]

Thanks ❤

[@larrywaltman3916]

The movement I use is walking backwards most days. The mobility I didn’t have before starting this little over a year I now have. Balance , squats, including deep squats ( no weights). There are other benefits that have pretty much taken away lower back issues.

[@sharonwright7932]

Thank you so much Margaret! I’m currently 78 and was perfectly able to do squats but five months ago I tore a meniscus and was needed a walker so was afraid to exercise period! LOL This exercise is the bridge I needed!

[@junathanposadas1786]

My mother like this exercise, she's 76 years old. Thank you for sharing, according to her, she'll do this tomorrow morning. God bless us all.😍😁💖❤️ 👍👏🙋

[@jimkeogh8552]

It took me 1:20 of the video to realize Margaret wasn't advocating HILL raises. Nitpicking aside, her argument for heel raises makes sense, and the range of variations of the basic exercise meets the needs of every senior, regardless of fitness level.

[@margaretmartinpt]

Thank you!

[@SD-mw1hz]

Great video. Your calf muscles are your second heart! The body is engineered so that when you walk, the calf muscles pump venous blood back toward your heart. Then, in the later stages of a step, the calf muscle contracts and pumps the blood up the leg, against gravity. One of the major skeletal muscle pumps is in the calf. It sends all of the fluid, including lymph fluids which cause edema up from the feet back into the body. This is one of the reasons movement is essential to good immune function

[@cherylvardy4073]

Wow that so makes sense. Inactivity over past 18 months and I now find walking more than half an hour while shopping is exhausting. Now understand why & will begin doing something positive, just thought it due to 74 year old body.

[@nancy9478]

@@taniayager3361 I never knew this! I will ask my doc if I can do this! Thank you so much.

[@dianahunter4941]

@@taniayager3361 o

[@hscswamy4006]

Ganesh prasadCT

[@Aerobob42]

@@taniayager3361 That's really interesting. Out of condition before the lockdowns and now considerably worse, feet puffy and out of breath too easily. Got to do something. All I want to do is go to sleep!

[@markfomenko8873]

I was born in 1954 and just started doing the 5 Tibetan yoga exercises after a years long break. I'm still able to do 21 reps each. You may want to do a spot about these exercises. Squats, horse stance and tension exercises have been my favorites along with walking. The 5 Tibetans only take 5-10 minutes to complete.

[@mayiles6082]

Now 83 can't believe how weak my legs and arms have gotten over the last four years. I am a long time walker but miss my stairs. I do walk a dog 3 times a day. But getting up off a couch, getting up at night has become scary. I think your exercises make sense to me and definitely going to do them. Thank you.

[@barbaragetliff3998]

I'm elderly too , and I've been using a power plate machine for 12 years . Ten minutes every day of the vibration therapy is keeping me strong from head to toe . It's the best thing I've ever bought .

[@MEBON-ol3zk]

@@barbaragetliff3998 What is a power plate machine? Where can I see/get one? I'm glad it's working for you. I love the exercises shown here. I'm going through lumbar therapy and this set will help me a lot. They just introduced me to getting up using my heels... doing much better.... pandemia sitting for 2 years ruined me.

[@berneemartin8859]

@@taniayager3361 thank you, I have a mini-trampoline and hadn’t used it in a while. I will do my best to start using it consistently again. ☺

[@Zgarnet777]

@@taniayager3361 Thank You for that idea. I have a Senior Mother, well I'm also a Senior. I have a mini-trampoline in the garage. I'm going for it right now. 🌹🎼☮️👍

[@peppercat8718]

@@taniayager3361 That's great Tania, which mini-trampoline do you use?

[@peteshaw7090]

I am 78 and have been running for 45 years. I used to run marathons and other shorter races, but now run 3 miles 5 days a week, to save my joints as long as I can. I do your exercises during running, but never realized how good running has been for me. Thanks for explaining. - Pete

[@jaycarver4886]

Wouldn't rebounding be a lot easier on the body?

[@hestergreen2031]

I’m 74, used to walk my dogs 2 or 3 times a day. Dogs passed away a few years ago. And, haven’t really been as active as I once was. So, now I’m playing catch up, and trying to build up a new walking routine. And get my bone strength back. Thank you for your video, it’s helping me a great deal.

[@valeriecummings5667]

how did you deal with d0gs passing i dread the thought off loosing mine i am 74 also

[@maryaurelia2713]

She gives the best exercises and advice BY FAR on strength training!

[@thomsonsmith7403]

Hello Mary How are you doing?

[@jackiebaptiste3567]

I am an 89 year old woman and find my legs and lower back ache when I go out to walk my precious pug. I feel these exercises will be very helpful. Thank you for this video.

[@margaretmartinpt]

Thanks for sharing!

[@ForeverTruthVV]

Thank you so much for sacrificing your time to help us oldie but goodies stay strong. I used to dance Ballet with the Ballet Society for years so at 72 yrs old my muscles are still stronger than most... BUT today I found out after exercising with you that my calf muscles are getting weaker. Your exercises will now help me strengthen those muscles once again. Blessings be over you and your family for all the good that you do for others. Again Thank you.

[@margaretmartinpt]

You are so welcome!

[@carolhancock5152]

Dancers here all suffering? Back and hips hurt. How effortless it all was!

[@catherinefernandes9129]

AA

[@vatsalanair5791]

mp

[@revivingmind879]

This is an amazing exercise for people our age! Having enough exercise and staying active is crucial in staying as healthy as possible. What's great about this exercise is it strengthens our leg muscles in order to improve our balance. Thank you so much for this information because this is really helpful. You remind us of our health and wellness coaches who help people our age stay as healthy as possible, keep up the good work.

[@sallymiller3125]

Tatum Miller s race at u of o

[@mrEC]

The squat exercise is fine for those who need it. I’m 76 and don’t have any problems getting out of bed or a chair or walking up and down stairs. Where I need to exercise is when I get down on my knees on the floor to clean or pick up something, I have a hard time standing back up. So now I lie on the floor and get up several times to keep my legs stronger. Going for walks, walking up an incline helps as well. If you are not yet struggling to use your legs to get up, don’t sit around the house and get lazy. Your legs will get weak and its a lot harder to strengthen them when you are older.

[@sharonwright7932]

Thanks Margaret…..this 76 year old is very grateful….for all your videos!

[@margaretmartinpt]

Wonderful!

[@angelaharkey3026]

Love this. Thank you!

[@olwill1]

Wow! Margaret is a genius. Everything she says is so clear, practical, and helpful (and safe). I'm going to bookmark your channel. Thank you.

[@margaretmartinpt]

Thank you.

[@marliesyanke4580]

I thought it was all in the thigh muscle. So important to know these exercises. Thank you.

[@Godwinpounds4333]

Hi 👋 how are you doing?

[@Thejoeordinary1]

Definitely will start throwing in some sets of these. Leg strength and circulation is very important and calves get often overlooked. They do receive some attention from the squat but lower leg circulation is so important it is wise to incorporate some targeted work on the calves. The legendary bodybuilder (among other things) Arnold Schwarzenegger always said if you see a man with muscular thighs but underdeveloped calves you would think he had unimpressive legs but if you saw a man with average thighs but muscular calves you would think he had impressive legs. As a bodybuilder he was speaking of aesthetics of course but the idea of not neglecting the lower legs is an important one , especially where health and mobility are concerned.

[@tinapadilla4755]

Thank you for the instructions. Very helpful.

[@joyceparkes2678]

What a welcome tutorial.. thanks so much 🙏🏽

[@rochellewarren6219]

👋🏾TRUTH Thank you. I stretch my calfs on the steps. Feels so good!

[@kenarthur6253]

So important to keep the blood flowing in the legs back up to the heart. Excellent. Thank you!

[@umanathan7722]

Thank you so much for your guidance

[@martagandolfo353]

Thank you so much, I really enjoyed the exercises, easy and since I haven’t been doing any, these will help my legs to get strong.

[@thibod07]

Great video! The calf muscles are used a lot in cross-country skiing! Those exercises are what I do when I warm-up before a cross-country skiing outing. You have a beautiful weighted vest!

[@lpnnine4596]

Thank you so much!! God bless you!

[@aphanda1]

You are an angel.This will relief to many Seniors. 🎉

[@rosemariekury9186]

I’m glad I came across this. I’m presently taking aquatic therapy for my back and knees and this is one of the exercises they have me do. At first I thought it was for my back or balance, but now I see why this is so important to do for seniors. I chose this therapy mainly to avoid knee surgery in either of my knees.

[@eugeniajuarez9387]

También excelente ejercicio para el Arco de los Pies! Gracias!!!

[@mossieprinsloo7371]

Thnk you so much for sharing,, i wil be doing it many blessings,and give you feed back

[@gregjohnson8520]

Thanks for the great tips and well defined demonstration.

[@sparkleplenty5829]

Thank you, Margaret, for this video. I am almost 74 and quite active. I think your exercises will be beneficial in helping me to stay in shape...and also in getting stronger! Greetings from Germany!!

[@hiltonwatkins6750]

You are right! I have found one other exercise to be very helpful for lower back stiffness. While laying down extend the toes down and then back all the way until you feel a stretch in the calves and back of the knee. Repeat making sure that you press down with the back of the knees. You should feel like a cat stretching. ☺️

[@margaretmartinpt]

Thanks for sharing!!

[@sainihs4407]

Thanks for sharing the video on single leg heel raise. I will surely practice it.

[@uptownsunni3560]

Excellent video! Thank you.

[@evamooremoore6239]

Hi Margaret for Dublin Ireland , thank you for this video , I am 54 and was diagnosed with fybromyalgia last June the muscles in my arms and legs are weak , so I started to do these exercises with you this morning . X

[@margaretmartinpt]

Thank you for following me.

[@markmatson5522]

I'm learning that doing simple exercises like this - say, 3 or 4 times a week - is super important for maintaining mobility in old age. I am still fit at 72 but can feel my tone slip if I don't MOVE enough!

[@margaretmartinpt]

Thanks for sharing!

[@shirley1413]

Glad I watched this, I am very active, but need some inside exercises for my Winter months. Will be sure to add these in to my routine!

[@mikefahlenkamp9084]

I love this exercize .... fairly easy with great results ... obvioosly

[@sandiegochocolatefountains]

Thank you for this great instruction! I never really thought about how important these muscles are until watching your video, thanks so much again and I’m going to look forward to incorporating these exercises into my morning routine:)

[@margaretmartinpt]

Glad it was helpful!

[@alicealston937]

0

[@sunyamarpie9534]

6 weeks post op fx hip repair. These will be helpful in recovery as well as getting back to hiking. thank you

[@naynamufti2204]

Great 👍 enjoyed n will definately add in routine stretching n strengthening leg workout! Thanks 🙏

[@AikiSys]

Great video - thanks so much for sharing 👏👏👏👏👏👏

[@suzanneheneghan7334]

I have been experiencing heel pain in my left foot. This exercise has really relieved the majority of the discomfort after the first round. I will continue it daily as it heels. Thanks for sharing Sue!

[@sanjaychoudhry1316]

Greetings 100% agree. After I lost around 30% of my weight while fighting COVID . Calf exercises like the one here in this video helped me regain my vitality and body weight recover very fast . Thanks for excellent share .

[@094340]

I'm still fighting Covid after 1 month...lost 20 lbs. In the first 2 weeks, but now weight is leveling off. I wish you well.

[@sydnieleehoughton3935]

Thank you Margaret, I do a lot of walking, hiking, and gym work. 78 fit and you’ve just helped me be more specific in strengthening my calf muscles!

[@lorettavanriet1410]

Thank you for this!

[@moggridge1]

Excellent advice, lovely presentation. Thank you. 😊

[@margaretmartinpt]

Thank you and you are welcome.

[@cockeyedoptimista]

I really like this lady. These are very helpful exercises and it resonated with me that calf muscles are just as important as squatting/quads. I did have kind of a hard time understanding some of her words. It doesn't matter, because the substance, the content, the smiles, the confidence the attitude the - well everything was good. A lot of exercise videos for older people either seem patronizing or the person is trying to be too hip or they're too fast or too slow. This is really good I'm glad KZbin sent it to me.

[@judithhoell7633]

Thank you very much !

[@faizaalhoory3810]

Thank you very much for sharing this video

[@sharonmcmann-morelli4896]

this video was so great! just what i need to do. i have noticed i am lacking strength in my entire legs

[@abigailgerlach5443]

This is wonderful! Thanks so much for an excellent exercise.

[@margaretmartinpt]

Glad it was helpful!

[@lorrainemcghee6715]

Thank you for helping me, love you videos.

[@bonnienorris8562]

Love these and I will start doing them…I think it will help my planter fasciitis in my leg foot. ❤️fromTX

[@rmuller366]

So happy I found you Margaret! You’re an answer to prayer as I continue on my journey to fight osteoporosis. Blessings to you from a new subscriber and bell puncher. Thanks for all you’re doing. Blessings to you! (I also need to thank KZbin for placing you on my feed).

[@nolieleachon2853]

hhhhb

[@MarvinLikoPuha]

I definitely have taken my past calf strength for granted. Now that I am mobility challenged, I neglect my calves. No longer. Thank you so much.

[@sharonschall9226]

Thanks for sharing this strength and endurance exercise.

[@annebowditch7816]

Thankyou for a really doable starting point. I thought I needed to work on my front muscles above the knee. ( and they need it too) But realise now this is where I need to start.

[@annwright8665]

My pt taught me these exercises. I love that you shown with weights too. I exercise in pool with weights on arms , ankles & back weighted like yours. I also climb stairs 4x day, 30 steps total x4 Your fantastic! Thank you.

[@ruth5498]

Thank you so much for your wonderful work, Margaret! Your gentle approach is a great invitation to apply your videos immediately, like in my case, I feel such a difference.

[@margaretmartinpt]

Thank you so much!

[@betsyratzsch385]

i was looking for something to add to walking. These foot lifts look really good. I will go check out your other videos. Thank you for your generosity in sharing your knowledge.

[@riverrock335]

Thank you for the exercises and I appreciate the peaceful music.

[@crismariezaldivar7933]

Thank you Margaret , so helpful , we need to strengthen our muscles as we grow older

[@paulohlsson27]

Hi Marie, how's your day going with you?

[@skip123davis]

i love the way you show us specifically how to do this❣️ i've never been a jock, and can't seem to figure any of it out. this is very helpful, thank you!

[@zestyzelma]

@skip davis I agree these instructions are very helpful; I encourage you to keep up the physical activity. I am quite cerebrally active and tend not to be as physically active therefore also like to have a teacher / leader, as you say is specific and demonstrative.

[@catewelk5353]

Very interesting! Thank you for explaining!

[@davepov]

Very nice and simply. I will start doing this. Thanks.

[@tinas6551]

My first visit. Immediately subscribed. I m speechless. Some much valuable information available that I was not aware of till today. God bless you for this service.

[@applepie9576]

Me too!!!

[@beverleyreid8258]

Thank you so much for these exercises. My calves are always sore when I walk so I think I need these exercises.

[@cornelbacauanu1544]

Well explained. Thank you.

[@zahraabdmoulaie2024]

Thanks for sharing

[@sergefrechette8995]

I like the idea of strengthening the calves, my physiotherapist did show me the heal lift and shifting weight list .As I slowly recovered from a mild stroke , I did push ups and other floor exercises , as hip lift and peddling . My walking improved as my balance improved to a certain level.I cannot do a complete squat as my right leg top leg muscle (femur I believe ) gets stiff. I began taking magnesium tablets (prescribed) to alleviate muscle spasticity of the right femur muscle which also effects my walking gate. When I rise in the morning I always feel a stiffness of the lower right limb. Then after a light floor five minutes exercise with a balance exercise thing improve. I do believe that the magnesium is helping as I have no more spasm at night. It’s a long progress to do a complete squat , time will tell. At 76, I still work full time teaching and walk around the school , adult vocational education, ; I still write as I’ve written a few books and self published. I can’t take the dog for long walks anymore, I have to drive to a location and do short walks. Making the best of my situation and enjoying what life has to give me.

[@rosiej9231]

I’ve lost quite a bit of muscle mass this past fall related to being very stressed, so I was very surprised how easily I was able to cradle my grand baby in one arm while holding a bag in the other, then rise to standing from floor level without much problem. Did this many times. Will practice your excercises to keep agile.

[@premilabenjamin4444]

God bless you abundantly and fulfill all your heart's desires for your selfless service.

[@dessiecoder2116]

Awesome! Literally I’ve been looking for an exercise to build a weak calf all over the internet. I can do double calf raises not on my weak one. Rolled ankle and calf pull and favored my right leg standing all day working not noticing.

[@sandracrockett6882]

Glad to see my gym Barre classes are paying off! I’m 70. I just subscribed to your channel.

[@argiodsilvertongue3589]

I pace myself throughout the day with 15 to 20 min of relaxation (watching tv, playing computer games, etc.); alternated with an equal time doing chores (dishes, laundry, cooking, etc.). I'm 75 and have had osteoarthritis since my mid teens. And I can still get around pretty well around the house.

[@anniemathew6022]

What are pilates

[@elsierussell2626]

As a 65+ former dancer/gymnast I can attest to the importance of these as the years accumulate. I like to keep focus on the ankle and its alignment and keeping a balance between pronation and supination in the movement and hold phases. Keeping a straight vertical (for Relevé) in dance with toe (hard box!) shoes is paramount, as the foot itself can then be angled for movements; like twirling and spinning the entire body, leaping, etc. Very helpful "later on" with balance! I found that stopping briefly, in a stop start motion to break up the progression, with spotting (focusing on an imaginary point to not get dizzy) to help any body with strength and stamina while practicing! Thank you, Margaret Martin!

[@thomsonsmith7403]

Hello

[@glennielawyer5500]

Thank you for the great information. I will definitely use it.

[@margaretmartinpt]

Glad it was helpful!

[@tessoraye7625]

Thanks for the exercise God bless you

[@howellwong11]

I'm 89 years old and I use my stationary bike for exercise. It is good for my heart and good for my legs. I also exercise my arms and head movements too, but only for 15 minutes out of my usual 55 minutes. Now if I can only have some exercise to slow my short term memory loss, I'll be happy.

[@phillipsmom6252]

Do Puzzles

[@Memow-pk1ng]

Bless u at 89 ! In 81, & have senior moments 😂 am forgetful,. But happens to non seniors too, what did income to this room to get?? or where is my phone, remote, always am placingmyglasses somewhere, then forget where ! I have thelliptical strider, sit & peddle,. Rodebikefor20 yrs. High blood pressure, now, & meds make me dizzy at times, & gotta be careful & not over exert

[@howellwong11]

@@phillipsmom6252 I'm pretty good at Sudoku, but sucks at anagrams.

[@weihawang4246]

I was cooking and couldn't pay attention to you. But lady, your voice is the most soothing , most clear, most ... that I have ever heard. And of course I will re-watch with full attention. Thank you so much.

[@margaretmartinpt]

Thank you

[@margaretmartin6620]

Hi. This Margaret Martin, who is NOT a physical therapist! I'm 77 and work out three times a week with weights AND squats. I had a hip replacement 2.5 years ago, which bothers me most during changes in the weather, but otherwise not bad.😁

[@user-wj2zv1vd8y]

Thank you Margaret for bringing this to our attention. I will add this to my regimen.

[@margaretmartinpt]

Wonderful!

[@barrycouser5600]

Hi Ms.Margaret I'm From Philadelphia, Pennsylvania. I Admired Your Calfstretching Exercises Which Is My Favorite Exercise Rotean. Try Standing Calfstretching Exercises as long as you keep lifting up and down on Those Tippytoes. I Love You Keep It Up and God Bless...

[@mariadean6071]

Just subscribed to your channel. Excellent information! Been going to PT for knee replacement and this is one of the exercises that I was giving to do.

[@thomsonsmith7403]

Hola

[@whome3530]

I’m so glad I saw this video, I needed it! After a few months, my legs are much stronger, my balance is better, an I walk steadier. Thank you so much! Do you have something similar for arms 😅

[@worldview730]

Very wise approach to optimal exercises for older people

[@catherinejames3420]

Thank you👍

[@maryland8532]

I’ve started doing the primal squat and it has strengthened me. Thank you!

[@Godwinpounds4333]

Hello how are you doing?

[@kimbaker3344]

Wow this is awesome Thankyou so much I will add this to my journey into feeling better in my 60’s and on .. Thankyou ❤️😊

[@margaretmartinpt]

Wonderful!

[@pearlknitscrochet4933]

Thank you very much for this great exercises .They are so important will start doing all of them daily.Hope will improve my walking.

[@lianelindsey1407]

Oh I’m so glad I found you! Thank you so much!

[@margaretmartinpt]

Thank you

[@skirtonbear1]

The “elevé” is the single leg heel raise in ballet. Thank you for these. I had to do these for physical therapy when recovering from a torn calf and five years ago. Now in my early 50’s I’m doing them to increase my running form.

[@margaretmartinpt]

Thank you

[@MicheleEngel]

Great video, and you just explained why all of those ballet lessons at a very early age strengthened my legs. All but the last exercise--mimicking walking uphill--are part of every traditional ballet class at the barre and on the floor.

[@takearight.]

I used to pick chanterelles having to go up and down inclines and other hazards.. lol. I noticed then that I was going to have a hard time with my legs later on...These exercises are truly important. I learned to walk heels up on an incline and toes down on the slope.. Or was that the other way around? 😀. ( no relation...)...

[@clydebermingham121]

Thank You 🙏🏽 Very Dearly for Your Vital Information 🙏🏽

[@margaretmartinpt]

You are welcome

[@gaymichaelis7581]

Thank you so very much, Margaret Martin!!! Really enjoyed watching your short video!!! At almost 1 AM in the morning! Waiting for my husband to come home from work… I am so excited to try these exercises!! I am now 73 years old and have been slowly losing use of my legs, as I developed congestive heart failure and diabetes, some high blood pressure, etc. I have a really bad right knee, where I had the meniscus cleaned out twice. Been getting some neuropathy I think and my calves and feet. I also had plantar fasciitis in the left foot, etc. have a lot of pinched nerves I think or maybe just a pinched sciatic nerve or nerves… etc. also have a very bad blower back with deteriorated L3 and L4, and maybe other discs also?! Hi sis a lot and help my husband deliver new and used trucks in the area, with me driving our vehicle behind the truck he is in at the time, etc.

[@ranstra12]

Wow! You and I could be twins! Same age, same health problems, same attitude. It is just after 1 am here and I am fighting the urge to get out of bed and do these exercises lol. Aw heck... going to get out of bed and just do them... hahaha! :D

[@vimleshbansal4855]

Very informative thanks .