Summary of exercises for seniors: introducing preventative care movements by body part.

Chewing Chewing 100-Year-Old GymnasticsNEW!

Kamikami 100-Year-Old Gymnastics: Hiroshima Prefecture Dental Association Version

These are exercises to help you chew well with your own teeth and enjoy meals up to age 100.

Start with deep breathing, then tilt your head forward, back, left, and right.

After that, gently lean your shoulders to each side to stretch.

From here, begin moving your mouth.

First, say “A” and “N,” moving your mouth clearly as you voice the sounds.

Then add “I” and “E.” Next, with your mouth closed, trace the inside of your mouth with your tongue.

Massage in front of your ears and under your jaw to stimulate the salivary glands.

After pronouncing “pa-ta-ka-ra” in sequence, swallow your saliva to train your swallowing ability, and you’re done.

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Pelvic floor stretch with a towelNEW!

[Pelvic Floor Strengthening] Pelvic floor stretches and exercises that make it easier to activate these hard-to-engage muscles and improve your ability to contract them

This is an exercise that makes it easier to feel where your pelvic floor muscles are and to focus on contracting and relaxing them—simply by sitting in a chair and placing a folded towel under your buttocks or between your knees.

As shown in this video, the sensation of the towel helps you understand “where to apply force,” so you can do it while watching TV or in small moments throughout your day.

Slowly tightening and releasing in sync with your breathing helps the muscles engage more easily, and as you continue, you may feel your pelvic floor strength improve.

Because it just involves sitting, it’s easy to keep up without strain and may also help improve your quality of daily life.

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Pelvic floor muscle training with a towelNEW!

Relieve frequent urination with pelvic floor muscle training

Here’s a seated strength exercise using a towel.

First, sit on a chair and roll the towel into a cylinder.

Place it lengthwise under your buttocks.

From here, you’ll train the pelvic floor with two movements.

First, squeeze the towel with your buttocks 10 times.

Second, keep squeezing for 10 seconds.

It’s important to focus on tightening your buttocks, so be mindful as you do it.

Strengthening the pelvic floor helps prevent and improve urinary leakage.

Continue within a comfortable range, and let’s work toward waking up feeling refreshed in the morning.

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Grip-strengthening workout using a towelNEW!

Four strength-training exercises to boost grip strength and prevent the decline that raises dementia onset risk by 2.1 times

Roll a long rectangular towel up tightly like a scroll, and you’re ready to go! First, hold each end of the rolled towel with both hands and squeeze firmly for 3 seconds, repeating about 10 times.

Next, while holding the same spots, twist one hand as if turning a doorknob.

Do this 10 times on each side.

Then, perform the doorknob-turning motion with both hands at the same time.

Be sure to keep your elbows tucked in as you do this.

Finally, put the towel down, grip both sides of the chair you’re sitting on, and do a motion that lifts your hips off the seat.

These exercises will strengthen not only your grip but also the muscles around your arms!

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Rehabilitation Functional Training Exercises: Standing Up Movement Improvement EditionNEW!

Rehabilitation Functional Training Exercises for Day Service Use: Standing-Up Movement Improvement Edition

Let’s do a rehabilitation exercise routine that helps improve the motion of standing up.

Start with marching in place, gradually increasing the speed.

Next, put a TheraBand just above the knee joint and march in place.

From there, change the position of the TheraBand and continue with hip abductions and knee extensions.

Then add toe raises and heel raises.

Finish with deep breathing.

You can strengthen your legs and hips while sitting in a chair, so try it within a comfortable range.

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Full-body health exercisesNEW!

Build a Strong Body [35-Minute Full-Body Health Exercise You Can Do While Seated] Gentle Exercise and Stretching for Seniors

Here is a health exercise you can do seated that moves your whole body.

First, loosen up areas that tend to get stiff—the neck, shoulders, and hands.

Then stretch your legs and hips before moving your upper body.

Next, work the lower body, and finally move all the way to your fingertips, finishing with deep breathing.

This routine helps strengthen your muscles and core, making it effective for improving stamina and preventing falls.

If you feel any pain, don’t push yourself—proceed one step at a time within your limits.

Take about 30 minutes and do it slowly.

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Beginner-friendly seated leg exercisesNEW!

Gentle foot exercises for beginners: simple foot health exercises you can do while sitting in a chair. Ready to play as-is at home, in senior facilities, or day service centers. For older adults; preventive care.

As we get older, our muscle strength declines, and walking can become difficult.

So here’s a simple seated exercise to help strengthen your legs.

With this routine, you can build the muscle strength and balance that are important for walking.

It also helps prevent tripping and falls beyond just improving walking.

The movements themselves are very simple: lift and lower your knees, open and close them to the sides, and extend your feet forward and bring them back.

Do about 10 repetitions, alternating left and right.

Finish with a deep breath to relax your body.

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