Each Friday, we’ll have a new Workout of the Week (WOW) for you. We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week. These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!
This week’s Workout of the Week is Ankle Turns.
This week, we will be focusing on strengthening our ankles. Did you know there are over 26 bones, 33 joints and over 100 muscles, tendons, and ligaments in our ankles and feet? Many people have bad ankles from sports injuries, being overweight, or muscle and joint problems. Taking time to build strength in your ankles will improve your balance and ability to perform more cardio activities, keeping you working out longer. Try doing some Ankle Turns this week!
- Sitting on a chair, slide a long strap, belt, resistance band or jump rope under one foot.
- With both hands, pull the ends of the strap so your foot is resisting the tension. Your knee should be straight.
- Holding onto the strap, pull left so your ankle tilts to the left. Going against the force caused by your arms, push your ankle to the right.
- With your ankle now tilted right, pull right and push your ankle to the left. Do this repeatedly for about 25-30 reps, and then switch feet.
Note: After each set of repetitions, slowly circle one of your ankles in a clockwise motion, then again in a counter-clockwise motion. This will stretch out your ankles.
Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.