Key to anti-aging and anti-dementia Experts tell you why you should pay attention to calf muscle training

Strong and strong calf muscles can push and promote when walking and running, generate the explosive force required for jumping, help maintain balance and stability, and protect foot, ankles and knees from injuries.

Sports Physical Therapist Paul Hobrough told the British Thames that when people run or walk briskly, the calf muscles are the only muscles that fully exercise; if they are not strong enough, middle-aged net players, football players and runners can easily twist and pull.

Muscle strain increases the risk of falling, and falls are the main reason for the injury of older people. A study last year pointed out that falls are 21% more relevant to dementia than other types of injuries. Here’s how strong calf muscles can make your brain more energetic and how to strengthen these muscles at home.

How to operate calf muscles

The calf mainly has two muscles - the peroneal muscles (gastrocnemius) and the soleus. The peroneal muscle is a larger and distinct muscle; it rounds the calf and plays an important role in the ankle and foot movements. The fish muscle is the key to the stability of the ankle. Both muscles help the knee flexion.

How to measure calf range

Unless you are a bodybuilding athlete, most people do not know their calf range. To calculate the calf’s boundary, use a soft measure to measure the width of the calf when sitting or standing comfortably; select the larger value of the two calfs.

Facts such as age, gender and body composition can affect the calf. A study pointed out that 39.3 cm (15.47 inches) is the average size for men and 38.2 cm (15.04 inches) is the average size for women.

This is good news, a study in China last month pointed out that people with fine calves may have poor cognitive abilities; increasing the calves to 31 cm (12.2 inches) can increase brain strength. However, if the calf is more than 31 cm wide, it may not necessarily bring better brain function.

Thai researchers also suggested that women of age should have at least 33 cm (13 inches) in their calf and at least 34 cm (13.38 inches) in order to achieve optimal health.

The strength of calf is related to the recognition of health

The range of calf is closely related to intellectual sensitivity. Stronger calves can help people with more exercises, and even if they only do a small amount of exercise, they can greatly reduce the risk of dementia. The calves can also prevent physical weakness, which is related to the higher chance of dementia.

Calp range can be an effective indicator of sarcopenia (deficiency of muscle quality, strength and function related to age). Studies have shown that sarcopenia is related to mild cognitive impairment and Alzheimer's disease.

Strong calf muscles also help maintain healthy blood pressure and blood flow to the brain, which are very important for cognitive functions.

Human physiology researcher Kenneth McLeod once wrote an article on the non-profit media The Conversation website, pointing out that the fish muscle is the muscle in the middle of the calf and is responsible for pumping the blood back into the heart. He pointed out that studies show that by stimulating the skin of the fish every day to increase static and relieve blood pressure, and for several months, it can reverse the cognitive dysfunction related to aging.

How to strengthen calf muscles

. Tip-tip: Stand with both feet, shoulder-width, and use the wall as support. Sticking on your feet, then slowly lower your feet. Experts said that 3 sets are made every other day, 20 times each, for two weeks, and then to 4 sets every other day, 20 times each.

. Foot and whereabouts: Standing on a platform or on a high platform, foot and empty. Use the wall to maintain balance, lift the toes, slowly lower the foot heels below the stage level, and then return to the starting point. Repeat this action every other day, making 3 sets per foot, 15 times per set.

. Jump: Jump for 30 seconds each time until you can jump for several minutes at a time.