I’m looking for a good program or suggestions for a middle aged, healthy woman who is on her feet for up to 12 hours a day.
Leg fatigue from standing for prolonged periods of time is very common. Here are some workout suggestions to help make your legs less weary by the end of the day:
- Working out consistently (at least three times per week) will increase your energy levels, increase oxygen flow in your legs and help you feel less fatigued.
- Wear comfortable athletic shoes with plenty of cushioning and arch support.
- Drink plenty of water each day to avoid leg cramps.
- Walk during breaks at work and to warm up for a workout. Alternatively, do high knee lifts in place like you are marching.
- Stretch your legs after your muscles are warmed up. Include a hamstring stretch such as putting one leg straight on a chair and leaning forward, a quad stretch such as pulling your foot or pant leg toward your backside, an inner thigh stretch such as straightening one leg and leaning to the side and a calf stretch such as crossing one leg over the other and reaching toward your toes.
- Also, stretch your lower back as this can affect how your legs feel. You can do this by lying on your stomach with your hands under your shoulders. Extend your arms while keeping your hips on the ground as much as possible. You can also bend backwards over an exercise ball as far as is comfortable.
- Leg strengthening exercises that can be performed in your workouts are balancing on one leg, lunges, leg curls, calf raises, side lunges, wall sits and squats.
- Core strengthening exercises can also help and include crunches, side crunches, bridges, planks and hyperextensions. (Proper form for these exercises can be found in the PTN Exercise Library.)
- You should pick a few exercises and do two to three sets of 12 to 15 repetitions. Add more exercises or weight as your legs get stronger.