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7 Effective Ways to Stengthen Your Leg Muscles

7 Effective Ways to Stengthen Your Leg Muscles

If you suffer from weakness in your legs, you know your limitations all too well. From sunrise to sundown, you feel you can only do so much so fast, and for so long. Even worse, perhaps your chronic leg weakness is leaving you feeling sidelined from activity altogether.

Now, here comes some much-needed good news. You may be just a few short and simple steps away from leading a fuller life with two stronger legs to stand on.

To solve a problem, it often helps to locate the cause behind it. Many of the routine culprits that sit at the top the list for wobbly weak legs are all too obvious — too much physical inactivity and too little exercise, the wear and tear of aging, a hard-partying habit, smoking to any degree, low-quality sleep and dehydration.

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If this sounds like you, it’s within your power to do something about it by following these steps:

Consult a Physician

It’s important to know if you are suffering from another type of underlying health problem of some sort. If going to the doctor isn’t on your to-do list, it is now. Leg weakness could be a sign you are pregnant, fighting an infection, or dealing with another health condition.

In some cases, certain medications could be the cause. Whatever the case may be, you need to locate the reason for feeling the way you do. The devil you know is always better than the one you don’t, so root out that little devil, whatever it may be.

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Walk or Get a Massage

Once you get a green light from your doc, you need to get moving, and that relates to people of all ages. Specifically, if you are suffering from arthritis, you can start off on the road to stronger legs simply by walking more. This is a low-impact and low-budget activity just about everyone can do. Massage also can’t hurt. Well, if you’re stiff it may hurt a little, but the relaxing results are well worth it.

Work It Out

In time, should you feel ready to rev up your engine and ramp it up, there are many more steps you can take to a fitter, stronger you. Each of these activities are an option for people at all fitness levels:

  • Yoga has been around for centuries for a reason. It works. Plus, you need not be an expert of any sort. Just go to a studio where the teacher is patient, welcoming and watchful. Have him or her guide you through basic moves at the start. Don’t come out of the gate at top speed. In yoga, fast means nothing. On the contrary, you need to practice good form. If you rush at the outset, you are missing the point entirely.
  • Leg–strengthening exercises of various types to work different parts of your legs such as ,leg lunges, hamstring contraction exercises or pelvic lifts, and calf raises
  • Bodyweight squats  but as with yoga, watch your form and not your speed
  • Plus, resistance band exercises can also work wonders

Pace Yourself

As with any exercise program, you need to know your limitations, otherwise a little knowledge can be a dangerous thing. If you start an exercise program at full throttle after a long period of doing zilch for exercise, you are filling your own prescription for pain. So use your head. If you have never exercised before, or haven’t in a while, get to a doctor first and ask for some advice about pacing and limits.

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Drink Up

As mentioned before, dehydration can be a common culprit for weakness and pain in many parts of your  body, not just your legs. If you increase your water or juice intake, you may well see a big difference in your energy levels way before you expected it.

In addition to water and juice, you can also fix yourself a glass of carrot juice or fix up one of these natural remedies:

  • Boil one cup of water, remove it from the heat, and add one teaspoon of fresh horsetail. Allow the tea mixture to steep for five minutes. Then, strain it and drink the liquid.
  • Another power-packed concoction that takes just a few minutes to make. Mix two tablespoons of blackstrap molasses into a  glass of warm water. Don’t worry about its    sweetness, either. It is much lower on the glycemic index than many other types of sugar.

Get Your Nutrients

If you suffer from leg weakness, you may also be vitamin deficient. And while you can get your vitamins from a jar, try going right to source: eat food that has contains them. Pack in some potassium, which you can get from bananas, plums, raisins, potatoes with skin and tomatoes. Magnesium can also help aid your muscles. You can get it from brown rice, spinach, lima beans and almonds to start.

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Also, make sure you are getting enough calcium, which works with protein to provide your body with the energy it needs to thrive. It can be found in  milk, cheese and various types of beans for starters. Finally, Vitamin B1 is also a must or muscle pain and weakness may wind up on the menu. You can find it in lentils, peas, and  long-grain rice.

Catch Some Rays

Studies show catching a few minutes of sunshine each day can provide you with much needed Vitamin D, which is instrumental in helping your body absorb magnesium and calcium from your diet.

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Anum Yoon

Writer & Journalist

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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