[For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults

Core exercises

[For Seniors] Core Exercises You Can Do in Day-Service and Care Settings

For exercises that help maintain posture and prevent unsteadiness while walking, I recommend core workouts.

Raise both hands straight up and lower them to shoulder level repeatedly to strengthen your latissimus dorsi.

Placing both hands behind your head and twisting your torso to the left and right will work your oblique muscles.

Finally, repeatedly lifting and lowering both knees to the same height will train your rectus abdominis.

All of these can be done easily while seated, so try incorporating them into recreation or exercise sessions.

expand_lessRaise the rankingexpand_morelower

mutō

Report a problem

Energetic Mame-Mame Exercises

Energetic Mame-Mame Exercises (1)

How about incorporating exercise into recreational activities for seniors? “Genki Mame-Mame Taiso” aims to maintain muscle strength, flexibility, and balance, which tend to decline with age, and to prevent falls and difficulties in daily life.

You can do these exercises in various situations—lying on the floor, sitting in a chair, and more.

Try following the video to do neck rotations, shoulder rotations, finger exercises, and back-stretching exercises.

Thigh exercises

Recommended by rehabilitation therapists: Easy yet effective! Seated inner and outer thigh exercises to build strength

To keep walking energetically, the thigh muscles are a key factor.

They help prevent falls and promote awareness of proper posture, contributing to overall health.

Here is an exercise you can do while seated that focuses on and strengthens the thigh muscles.

With both feet together, straighten your knees and move your legs from side to side, engaging the entire leg and moving it with control.

By incorporating movements that lift both feet off the floor, you not only strengthen your legs but also develop the balance needed to support your whole body.

Be sure to maintain a posture that doesn’t place strain on your lower back; that’s another important point to keep in mind.

expand_lessRaise the rankingexpand_morelower

kappamaki

Report a problem

Full-body exercises you can do while seated

[Exercise for Seniors: Care Exercise] Fall-Prevention Exercises Part 1. These are seated exercises for seniors that can be used in caregiving settings. Also recommended for preventive care. By Fukukuru.

A fall-prevention exercise you can do while seated by moving your arms and legs.

Start with slow movements, extending your hands and feet forward, and gradually try exercises with more motion.

Instead of moving your hands and feet simultaneously right away, it’s best to perform each movement carefully one by one.

Once you are used to the basic movements, try making your motions larger and incorporate exercises that use both your arms and legs.

Repeating simple movements to a rhythm can also serve as brain training for older adults.

Consider including this as a recreational activity to help prevent falls and becoming bedridden.

expand_lessRaise the rankingexpand_morelower

mutō

Report a problem

Lower-body exercises with a rubber ball

[100-Yen Shop] Lower Body Exercises with a Rubber Ball Part 1 — Fall Prevention and Urinary Leakage Prevention

Older adults tend to have difficulty lifting their feet while walking, so make a point of lifting your feet to help prevent falls.

This time, we’ll use a rubber ball that you can get at a 100-yen shop for some exercises.

Prepare a ball about the size of a dodgeball or volleyball.

While seated in a chair, hold the ball in front of your body and lift your thigh to touch the ball with your knee.

Another exercise is to place the ball on the floor, rest one foot on it, and rotate it in circles without letting your foot come off.

These exercises are designed to consciously practice lifting your feet.

Energized and lively! Easy-peasy exercises

Energetic and Lively! Easy Exercises (Fall-Prevention Exercises)

Older adults often trip while walking because they don’t lift their feet high enough and end up shuffling, causing their toes to catch even on small steps or uneven surfaces.

It’s important to lift the toes, land on the heel, and push off the ground with the foot when walking.

This time, we’re introducing exercises to increase flexibility in the ankles and toes.

Movements such as bending the ankles forward, backward, and side to side, and pointing and lifting the toes while keeping the heels on the floor can all be done while seated, so go at your own pace without overexerting yourself.

Exercises while singing

Kinta-kun Healthy Exercise: Fall-Prevention Fun Workout You Can Do While Singing

For preventing falls when elderly people walk, it’s important to make sure the toes are lifted.

If you straighten your back and take long strides, your toes naturally point upward when you land, and your heel touches the ground first.

This time, we’ll do a healthy exercise routine while singing the well-known children’s song “Tenohira ni Taiyo wo,” which was also featured on NHK’s Minna no Uta.

It’s a full-body exercise that uses the arms, shoulders, hips, and from the ankles to the toes, but it can be done while sitting in a chair, so you can take it slow and enjoy it along with the song.