I grin every time I see the Carol Burnett show. It is funny, especially watching how Tim Conway walks, slowly taking little steps like a turtle. I am worried that he would lose his balance and fall on his face. I laugh when I see Tim portrays how seniors walk. Do you remember watching that show? I frequently see old men and women walk like turtles in shopping malls, in grocery stores, on the streets, and in almost every place where I go. They walk with rolling walkers or crutches. A friend of mine told me that his father takes his shower sitting in a chair because his legs are too weak to hold his body up...He could hardly walk.
What can you learn from watching Tim Conway? Do you know why the elderly walk like that? They walk like that because their thigh and knee muscles get smaller and weaker. Their balance when standing up or walking is not as steady and good as when they were younger. Their physical activities slow down, and almost every part of their body gets weaker and smaller. The muscles of their body atrophy. What is the moral of the story? The moral of the story is that one day, twenty, thirty, or forty and more years from now you will walk very slow, like turtles, with short pathetic shuffling gait, unless you do something about it...By the way, how do you walk now? What can you do about it? Well, I'll tell you what some of the things I have been doing to keep my thighs, knees, and legs strong.
I go almost every morning to a hilly terrain, such as in a large cemetery, or a large golf yard that has thick grass and I'll walk briskly on the lawns for 20–30 minutes from one end to the other, just walk up...and down...the grass hill. Walking up and down a sloped surface is also a good workout, especially for your knees. Look for gradually steep and steeper hills. Do this as your lifetime habit.
The grass is thick, the ground is uneven, and you have an ideal condition for exercising and strengthening your thigh, knee, and leg muscles. The important thing to remember is to walk or jog up and down a sloped surface regularly. I want to say a couple more things. Look for streets, near your house, in front of large shopping malls, large parking lots, and look for tall and wide street curbs. You walk up and down the curb, ten steps while up on the curb, and then ten steps down and walk on the road, and then step up the curb again and walk, and down again until your legs get tired. Don't rush. Be careful that you don't fall. Walk from one end of the long curb to the other, and then back starting with the other leg to where you first started. If you feel dizzy, stop walking. Last but not least, squat in your living room 3 x 15 minutes twice a day. Gradually increase the session to 30-45 minutes each. Do squat now while you can still bend your knee.
Another set of leg exercises that is extremely beneficial, particularly if you have not done enough of them regularly, is to walk up and down (step up and step down) a set of stairs in your apartment while holding with one hand on the side rail to keep you from falling. Once you are good at it, you can run up and down the stairs. And if you still have energy left, you can do what I call the "Cherokee dance" when you get home - stomp hard on the floor with your feet five or six steps, forward and backward, and sideways to the left and to the right. And if you don't feel dizzy, you can do your dance in a circular movement. But be careful that you don't lose your balance and fall on your face.
Run...run for your life. If you cannot run, walk for your life. Get off that chair or couch, stand up, and start walking while you still can...