Summary of exercises for seniors: introducing preventative care movements by body part.
To stay healthy in both body and mind for as long as possible, preventive care is essential.
Whole-body training is effective for preventive care.
In this article, we introduce exercises for older adults, organized by body part.
Since there are exercises that work the entire body from the neck to the toes, we recommend doing different body parts on different days.
Be careful not to try doing everything at once, as it may tire you out.
Use this article to help maintain the health of older adults.
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Fun Exercises You Can Do While Seated
- [For Seniors] Recommended Easy Strength Training
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- For Seniors: Fun and Lively Exercise Recreation
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- Let's extend our healthy lifespan! Care exercises to stay active and energetic forever
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Hand and finger play roundup: Finger exercises that lead to brain training
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Have Fun and Relieve Stress! Introducing Dances Everyone Can Enjoy Together
Summary of exercises for older adults: introducing preventive care workouts by body part (1–10)
Iliopsoas stretch while lying downNEW!
A recommended iliopsoas stretch to do before daytime chores and activities or after a bath.
First, when stretching on your side, move while keeping in mind that you’re pushing your hips forward.
When stretching on your back, raise and lower one knee to alternately lengthen and shorten the muscle.
Place a hand on your glutes, and as you perform the lengthening movement, focus on whether the muscle is actually stretching—that’s the key point.
Be mindful of your breathing, relax, and take it slowly.
Just this before bed! Iliopsoas exerciseNEW!
Regardless of gender, that protruding belly can be a concern.
Once it sticks out, it’s hard to pull back in, isn’t it? It might be because you sit a lot and your iliopsoas has become tight.
Through this stretch, let’s loosen the iliopsoas, improve lymphatic flow, and aim to flatten your belly.
Get on all fours and cross your ankles.
In that position, arch your back and tilt your hips forward, lowering them as close to the floor as possible.
Next, push your hips back as if sticking your butt out, bringing your upper body closer to the floor.
Inhale as you move forward, and exhale as you move back.
It’s tough at first, but if you do it every day, you should start to feel the effects.
Yoga to Strengthen the IliopsoasNEW!
The iliopsoas is what’s called a deep (inner) muscle, so strengthening it helps with posture and walking.
It’s not hard to train.
Start on your knees, then step one foot forward.
Bend the front knee to 90 degrees and open it outward.
Turn the back leg inward.
Raise both hands overhead, then hinge your torso forward and return, keeping your hips from shifting.
Switch legs and do 10 reps on each side.
It’s a simple move, so add it to your daily stretching routine.
Summary of Exercises for Older Adults: Area-by-Area Introduction to Preventive Care Movements (11–20)
For people with tight iliopsoas muscles! Iliopsoas stretchNEW!
If you spend more time sitting than standing, your iliopsoas muscles are probably stiff and tight.
The iliopsoas is an important deep muscle for maintaining posture and walking.
Take this opportunity to stretch and loosen it up.
Start by sitting on your heels (seiza), place both hands on the floor in front of you, and extend your right leg straight back.
Keep your left leg in the seiza position.
With your hands slightly wider than shoulder-width, shift your weight backward to stretch the right iliopsoas.
Switch legs and stretch the other side as well.
Psoas muscle exercisesNEW!
As we get older, we often develop pain in the knees and lower back.
If massage hasn’t been helping, why not try this exercise to strengthen your iliopsoas? Activating the iliopsoas can reduce the strain on your knees and lower back.
It’s simple: sit toward the edge of a chair and perform high knee lifts.
Do 30 reps on each leg.
If you want to increase the load, extend both arms straight forward and lean your torso slightly forward.
Keep doing the knee lifts in this position.
Iliopsoas Walking ExerciseNEW!
Here’s an iliopsoas walking exercise you can do even if actual walking is difficult.
First, lie on your back.
Then draw one knee toward your chest, and, imagining you’re walking on the ceiling, extend your leg straight up.
Slowly lower it back down as is.
The key is to lower it slowly—if you drop it quickly because it’s hard, you won’t get the full benefit.
Also, inhale through your nose and exhale through your mouth as you lower your leg.
By continuing this exercise, you can master a hip-centered walking pattern and reduce the strain on your knees and ankles.
Easy Iliopsoas StretchNEW!
When you remain seated for long periods, the iliopsoas muscle atrophies and becomes stiff.
If the iliopsoas stops functioning properly, it can place stress on the knees and lower back, potentially causing pain.
So here’s a simple iliopsoas stretch you can do at home.
First, get on all fours and extend your right leg straight back.
Bend your left leg and bring it forward.
Then twist your torso to the opposite side of the extended leg.
Walk your hands to help you rotate slowly while paying attention to your breathing.
The key is to initiate the twist from the pit of your stomach (solar plexus).
Switch legs and hold each side for 20 seconds.