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

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.

Ankle Swelling Improvement Exercises

Let’s reduce swelling with ankle exercises! [Senior Exercise TV]

As we age, the ankles become stiff and harder to move.

This increases the likelihood of tripping while walking and raises the risk of falls.

With today’s exercises, let’s work on making your ankles move more easily and freely.

Older adults tend to experience leg swelling, so these exercises can also help reduce edema.

When sitting in a chair and lifting your heels off the floor (a tiptoe position), the key to moving the ankles freely is not to have only the tips of your toes touching the floor, but to bend from the base of the toes so that all the toes are in contact with the floor.

Foot muscle training with a towel

[100-Yen Training] Prevent Falls! Exercises to Strengthen Your Leg Muscles

An exercise to strengthen the muscles of the feet using a towel.

One appealing point is how easy it is—just prepare a towel.

Sit in a chair, spread the towel at your feet, and move it using your feet.

Focus on toe movements: pulling the towel toward you with your toes and folding the towel with your toes.

By paying attention not only to the overall muscles of the feet but also to the toes, you can improve the power of your walking.

If you’re not used to it, your toes may be hard to move at first, so take your time and get used to it slowly.

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Great for recreation, too! Newspaper-pulling exercise

Recreation for Seniors: Super Fun, Prevents Falls, Relieves Constipation, and Perfect for Leg Exercises! 7 Newspaper Pull-Out Activities

This is a fun, chair-seated exercise using newspaper.

First, place a long strip of connected newspaper at your feet.

At the start signal, pull it backward.

Through the motion of moving the newspaper, you train the strength to press through your feet and the muscles that move the legs forward and backward.

Focusing on using your toes to grasp the newspaper is another key tip—and a great training opportunity.

If you do it as a race and focus on speed, it should also help improve explosive power.

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Foot and brain training with numbers

I’ve created a new item that lets you do ‘foot exercises + brain training’ at home!

Walking is said to be good exercise for your legs and to help activate the brain.

Here’s an excellent way to get both benefits.

It’s an exercise that uses a 60-centimeter square cardboard board called a “step board.” To make the board, simply divide the cardboard surface into eight sections and write the numbers 1 through 8.

Place the board on the floor, put your feet on it, and try stepping with one foot at a time in order from number 1.

It’s even more effective if you increase the difficulty by trying patterns like “odd to even, even to odd” or “random numbers.”

Daily exercises for both hands and feet that you can do every day

Easy daily routine for seniors! Seated exercises to prevent falls

When it comes to exercise for health, nothing is more important than keeping it up.

If a workout requires preparation, it can feel like a hassle and be hard to stick with.

In such cases, seated health exercises are recommended.

The key point is that they’re easy to do—you can fit them into spare moments in your day.

The movements are simple, like extending both feet forward or lifting your heels, but if you focus on engaging your muscles, you can really feel the effects.

Pay attention to how your muscles work by creating a contrast: start from a relaxed seated state and then intentionally apply strength.

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