Driving a car can become increasingly difficult as you age. Many older people find that they cannot see or hear as well, but some senior citizens find pushing the accelerator and brake pedals the most difficult to do. Several exercises can be implemented to help strengthen the muscles in your legs that are responsible for pushing these pedals in a car.
Standing Ankle Lift
Stand behind a chair while holding onto it for support. Standing straight and tall, lift onto your tip-toes and hold for one count. Slowly return to your original position. Try to perform 15 repetitions, then gradually work your way up to three sets of 15 repetitions. This exercise can also be performed on the edge of a step, but be careful to maintain balance and hold onto the rail while performing this exercise.
Single Ankle Lift
Standing behind a chair with one hand on it for support, bend one leg at the knee and push your foot behind you. Lift the heel of your opposite foot off the ground and hold for one count. Return to your original position. Perform three sets of 15 repetitions, then change sides and switch feet for three more sets of 15 repetitions. This exercise can also be performed on the edge of a stair step, but be sure to maintain balance by firmly grasping to a stair rail for support.
Resistance Band Dorsiflexion Exercise
Sit on the floor with your palms against the floor behind you for support and one leg stretched straight and the other leg bent at the knee. With another person holding the ends of your resistance band or with the ends of your resistance band attached to a low, stable, stationary object, wrap the middle section of your resistance band around the front of your outstretched foot. Pull with the top part of your foot toward your body as far as you can while bending at the ankle. Hold for one count and return to your original position. Attempt to perform three sets of 10 repetitions with each foot.
Resistance Band Plantar Flexion Exercise
Sitting on the floor, stretch one leg out straight and bend the other leg at the knee. Wrap the middle section of your support band across the bottom ball of your outstretched foot and hold the ends of your resistance band with your hands. Flex your outstretched foot at the ankle away from your body. Hold for one count. Return to your original position. Attempt to perform three sets of 10 repetitions with each foot.
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