⭑ High blood pooling in legs - it's fixable - see item #1.
⭑ Lymph buildup that drags you down - flush it through - item #2.
⭑ Bones losing density quietly - these drops to the rescue - item #3.
⭑ Tendon aches that linger - here's "eccentric" long-term relief - item #4.

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

This week's newsletter comes from a place of curiosity rather than personal drama—unlike last week's virus saga that had me shivering in three jumpers.

I'm a fan of Alexander Mikulin because I've found his ideas to really work in practice: those small activities you can weave into daily life, the whole-system thinking that gets circulation and detox flowing without fanfare. And especially how these tiny efforts add up over time through sheer consistency—which I reckon is the biggest secret to exercising when you're over 50.

Mikulin, the brilliant Soviet aircraft designer, developed his "vibrogymnastics" to beat his own heart troubles and stayed active into his 90s. His secret weapon? Simple heel drops that create tiny body vibrations to fight the sludge of sedentary life.

I'm not one for fads, but these quirky bounces reminded me of the single-leg stands and recovery walks we've covered—easy wins for circulation and strength. And real research: studies from the 1990s and 2000s showing they actually work for blood flow, detox, bones, and even tendon pain.

Try Mikulin's methods when you're feeling a bit stiff or stuck in a chair too long (aren’t we all?).

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01 The Heel Drop: Beating Leg Fatigue Without the Walk

The most surprising advice from Mikulin? Stand up, rise on your toes about 3 - 5 cm, and drop your heels sharply—like a mini-jump without leaving the ground. Do 30 quick ones, rest 10 seconds, repeat the set. Four or five times a day, whenever you're sitting too long.
​
I first mentioned these a year or so ago, and I always do them before and after running but not often enough when I am sitting too long. It's time to start !

This bounce mimics walking's blood-pumping magic. But here's the thing: if you've ever felt that heavy-leg tiredness after a desk day, this targets the veins in your calves that squeeze blood back to your heart.

⇒ These drops create a natural "venous pump" that's been overlooked in modern gyms.

Surprisingly, a 1997 study using special scans (published right in PubMed) showed muscle contractions like these boost blood and lymph flow 3-6 times over—most efficient when the muscle's at its shortest stretch, just like in a heel drop. It's not hype; it's physiology working for you, especially when full walks feel like too much.

See also: Let Fever Do Its Job, from NIH​

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02 The Vibration Detox You Didn't Know You Needed

This also sounds quirky, but Mikulin swore these drops pulse through your tissues to move lymph fluid (our body's waste-removal system that's basically a one-way street without a pump).

Here's the key: heel drops with deep breaths. Inhale as you rise, exhale on the drop. Start with 20 if 30 feels too bouncy; try before bed to give your brain clearance metabolism a head start.

When we're older and less active, the lymph fluid buildup can leave you feeling foggy or puffy - after all it is our metabolic waste being pushed to our internal recycling centres.

⇒ Gentle vibrations kickstart the flow without sweat or strain.

The research reveal? A 2023 randomized trial with folks recovering from heart issues found rhythmic exercises like this cut fluid overload by 20-30% meaning that were less bloated and fingers and ankles feeling less swollen. A good result.​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Waking Up Your Bones: Density Without the Drama

Let's move on from shaking up our metabolism to building our bones - Mikulin's way. This is great stuff.

Mikulin's drops deliver just the right jolt, about 2-3 times your body weight on impact, to tell your bones "hey, build stronger." He specifically studied this aspect of the right weight, for decades.

As you know, our bones quietly lose density after 50, especially for women post-menopause, and it sneaks up on us.

How: Use a soft carpet, hold a chair if you're wobbly, and aim for 50-100 spread through the day.

Medical evidence supports the rule that our bones get stronger when you stress them just right. And these controlled drops tell your skeleton to rebuild and toughen up. Another important way is through resistance training as it pulls on our bones and they, in turn, react to sustain the regular pulling.

And: A 1995 randomized controlled trial with 44 women showed daily drops like these held femoral and spinal bone density steady for a full year i.e. beating the natural atrophy. This is worth doing 50 "bumps" a day!

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04 Tendon Tune-Up: Pain Gone for Years ​​​​​​​​​​​​

Here's where it gets personal for me—these eccentric drops (the slow-lowering part) strengthen your calves and Achilles, easing that nagging ache from too much sitting or old injuries.

In fact I feel my year-old hamstring injury when I do these eccentric drops - but I figure it is good because it is waking up the nerves and tissues and blood flow around the spot.

Tendons are like rubber bands—they get tougher and more springy with regular use, but as we age and sit more, they turn cranky and stiff, hitting you with that sharp "ow" every time you push off your foot or climb stairs.

Healthy tendons are critical for a better healthspan.

⇒ Eccentrics load them just right, building resilience without overload.

Research has confirmed that these eccentric drops beat other exercises for Achilles relief. It's not a quick fix; it's the one that lasts, much like starting those midlife squats we talked about a couple of newsletters back.

Mikulin's eccentric drops: rise up on your toes, then slowly lower your heels over 3-4 seconds for 15 reps per set. Do 2-3 sets daily, spread out, and build up as it feels good. Pair with a short stroll, and you'll notice the difference.

Do all the above or choose the ones that most appeal to you and get started.

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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