[For Seniors] Enjoyable and Healthy Chair Stretches!

Exercises to strengthen your body’s core

Anyone Fitness: Exercises to Improve Balance and Strengthen Your Body’s Core

For older adults, falls can easily lead to injuries and are very dangerous.

To prevent falling, it’s important to regularly train your balance.

The exercises introduced here strengthen your body’s central axis, helping stabilize balance when standing and walking, which can reduce the risk of falls.

If your body’s axis is weak, your back tends to round, which can cause a hunched posture and lower back pain.

By strengthening the core, your spine naturally straightens, helping you maintain proper posture and making your body less prone to fatigue.

These exercises can be done while seated, so they’re recommended for anyone.

expand_lessRaise the rankingexpand_morelower

Nanaka

Report a problem

Urinary incontinence prevention exercises

[Urinary incontinence, urine leakage, urinary problems] prevention, improvement, exercises, older adults, geriatric health care facility, Sunrise Hill, rehabilitation, frailty

This time, we’ll introduce exercises that are effective for preventing urinary incontinence.

The most common type is stress urinary incontinence, which occurs when you sneeze or move your body.

It’s often caused by looseness in the muscles that tighten the urethra, so focus on your lower abdomen as you perform the exercises.

Do deep breathing with the image of moving your belly.

Also stretch the muscles at the front of your thighs (the groin area) and the back of your legs.

When doing the exercise where you squeeze both hands between your knees, imagining that you’re holding in urine makes it more effective.

Consistency is important, so try to do a little every day.

Pelvic floor exercises while seated

Pelvic floor exercises to prevent urinary leakage and frequent urination in gymnastics: Easy 5-minute daily routine you can do while sitting—taught by a rehab professional!

We would like to introduce a simple pelvic floor exercise you can do while seated for 5 minutes to help improve urinary leakage and frequent urination.

Sit deeply in a chair with a backrest, with both feet flat on the floor for best results.

First, place both hands between your knees and lift your heels.

While keeping this position, press your hands with your knees as if squeezing them, hold for 10 seconds, and repeat 10 times.

After taking a deep breath, tighten your urethra and anus as if holding in urine or stool, hold for 10 seconds, and repeat 10 times.

You might think that’s all there is to it, but continuing regularly can be effective.

It’s easy to do while watching TV, so please give it a try.

Spring Song Exercise

[Singing Brain-Training Exercises] For Seniors, Simple, Preventive Care, Care Facility Recreation, Health Exercises

When we listen to songs like “Haru no Ogawa” and “Sakura Sakura,” we picture the warm, sunny weather of spring.

Let’s try doing some exercises to these spring songs.

As you sing, clap your hands and lift your legs.

Many children’s songs are likely familiar to older adults, too.

It’s said that recalling and singing the lyrics of songs you know can also serve as a workout for the brain.

For older adults who find it difficult to move their legs, just the hand motions are perfectly fine.

Please participate within the range you can manage.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

Easy Cognicise You Can Do in a Chair

Chair Cognisize (brain-training exercises), health exercises, seniors, dementia and long-term care prevention

This is an exercise where you say the days of the week from Monday to Sunday while moving.

Most older adults have used the days of the week in their daily lives, right? It’s easier to try when the words are familiar, and because the exercise can be done while seated, it’s easy for older adults to participate.

Start on Monday by marching your feet while seated, and on just two days—Wednesday and Sunday—add lifting your legs or clapping your hands.

Once you get used to it, try increasing the tempo.

You can also customize it by adding different movements only on the days you’re exercising.

For older adults who find it difficult to sense the passage of time, this can also be a chance to become more aware of the weekly rhythm.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem