Walking on tiptoe is a good aerobic exercise. It can not only keep a person's heart rate at about 150 beats per minute, allowing the blood to supply the myocardium with sufficient oxygen and benefiting one's heart and cardiovascular health, but it can also exercise the calf muscles and ankles, preventing varicose veins and enhancing the stability of the ankle joint. Most importantly, it can avoid knee injuries, which makes it a great exercise method for many elderly people who have knee problems.
- **Tiptoe Walking**: Walk 30~50 steps each time, rest briefly, then repeat several sets according to your physical condition. Adjust the speed as needed, aiming for comfort and ease. Beginners can hold onto a wall for support, but once proficient, external assistance isn't necessary.
- **Seated Tiptoe Exercise**: Keep knees level with thighs. Place two mineral water bottles on your thighs for weighted practice. Do 30~50 repetitions each time, adjusting speed as needed.
- **Lying Toe Curl**: While resting in bed, straighten both legs and alternately curl and release your toes. You can do this with both feet together or practice one foot at a time. If your calves feel uncomfortable, stop and rest. Do 20~30 repetitions each time.
- **Standing Tiptoe Exercise**: Stand with feet together, lift your heels forcefully, then relax. Repeat 20~30 times.
Although the method seems simple, its fitness benefits are significant. When you rise up on your tiptoes, the amount of blood squeezed out by the contraction of the calf muscles on both sides is roughly equivalent to the heart's pulse volume. How to nourish the kidneys?
*Note: The last sentence "How to nourish the kidneys?" may be unrelated to the main content and could be an additional query or remark.*