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Lovely senior life

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.

Summary of exercises for the elderly: introduction to preventive care exercises by body part (51–60)

Stepping Health Life

It’s a simple health device wide enough to place both feet on, with a rounded bottom that curves toward the center.

When you press down on one side, the other side lifts.

Its instability encourages you to focus on balance.

Because it’s intentionally designed not to be stable, it’s meant to be used while seated for safety.

By practicing deliberate, steady steps in this unstable environment, it may help improve your stability when you encounter uneven footing in everyday walking.

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Ankle Swelling Improvement Exercises

Let’s reduce swelling with ankle exercises! [Senior Exercise TV]
Ankle Swelling Improvement Exercises

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.

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Bound cushion

Easy Lower-Body Exercise: “Bound Cushion Twin”
Bound cushion

To make walking smoother, it’s important to train both the ability to lift your feet and the power to step down.

Among foot training methods, this one focuses on developing your stepping power.

By repeatedly pressing down hard with both feet on a cushion that has a springy, rebounding structure, you can build that stepping strength.

The cushion’s size, which allows both feet to be placed on it, is also key—use it to pay attention to balancing the strength between your left and right foot.

If you concentrate on the instant of the step, you can train explosive foot power; if you let the compressed cushion return slowly, you can work on strength endurance.

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Sing and dance! Ball exercises

'Boku Ball': An expressive play activity where you pretend to be a ball / gaagaaS
Sing and dance! Ball exercises

This is an exercise where you move a ball to the music, making it a fun way to train your body.

By feeling the bright, uplifting mood of “Tsubasa wo Kudasai,” you become more conscious of making big, expansive movements.

Since the song has a relaxed tempo, being able to apply steady, sustained force to the ball over time is another key point.

Progressing without rushing and checking each movement leads to smoother body mechanics.

If you add choreography that reflects the imagery of the song, you can feel its world even more and make the exercise even more enjoyable.

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In conclusion

We’ve introduced exercises we’d like you to put into practice in caregiving settings.

They’re grouped by body part—neck, shoulders and back, arms and fingertips, lower back, thighs, calves, and other lower-body areas—so if you rotate them daily, you can evenly train your whole body.

Some exercises use simple tools as well, so try adding those when your routine starts to feel stale.

Aim to keep your body healthy for years to come by enjoying these exercises as you do them.