[For Seniors] Easy and Fun Core Training
The torso, excluding the head and limbs, is called the core.
Recently, core training that strengthens the torso has become popular.
In fact, core training can also help older adults by improving their daily functioning.
So this time, we’ll introduce simple core training for seniors.
These are easy exercises that even seniors with reduced muscle mass who find movement difficult can try.
Strengthening the core can help correct rounded shoulders, stabilize posture, and contribute to fall prevention and improved internal organ function.
Please use the training introduced here as a reference and incorporate it at a comfortable pace without overexertion.
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- For Seniors: Strength Training You Can Do While Lying Down
- [For Seniors] Fun Exercises You Can Do While Seated
- For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Fun and Engaging Brain-Training Recreation
- [Today's Recommendation] Gentle Health Exercises for Seniors
[For Seniors] Simple and Fun Core Training (21–30)
Balance training
As we get older, our core tends to weaken, which makes us more likely to trip or fall even over small steps.
If a fall leads to a fracture, there’s a risk of becoming bedridden, so it’s important to keep training the core regularly.
Here, we introduce exercises you can do while seated in a chair, allowing you to train your core safely and easily.
Even simply lifting one leg or both legs while sitting can strengthen your core.
Please use this as a reference.
Core strengthening: Exercises and stretches for older adults
Here are upper-body exercises you can do while seated that help strengthen your core.
Standing exercises can cause unsteadiness, falls, or even fractures, so please try these seated exercises instead.
The key points to watch out for are explained in detail, so follow along with the video as you do them.
If you prefer a slower pace, reducing the playback speed is a good option.
Also, even if two exercises look similar, whether you’re moving in a closing direction or an opening direction changes their purpose, so please pay attention to that.
Simple core training you can do while sitting
Just by having a stable core, you can reduce unnecessary strain on your body, but it’s scary if you fall during training, right? To avoid that risk, let’s try core exercises you can do while seated.
There are 10 exercises introduced with easy-to-remember names like the Pigeon Exercise, Haniwa Training, and Inchworm Exercise.
They’re all movements you don’t normally do, so it’s great for engaging muscles you haven’t been using.
Even just following along with the video and doing a full run-through makes a difference.
If you’re someone who sits in the same position watching TV for long periods, definitely give these a try.
Core training you can do slowly while seated
Here are core-strengthening exercises that are also effective for Parkinson’s disease.
When you have Parkinson’s, you’re more prone to falls and balance problems, but strengthening the core is said to help prevent these issues.
The core exercises introduced here are basic and can be done easily while seated, so try making them part of your daily routine—and once you get used to them, it’s a good idea to do them several times a day.
It’s easy to feel reluctant to move your body, but please try to keep up with exercises like these.
Seated back-strengthening exercise
If you’re an older adult with lower back pain, be sure to strengthen your back muscles.
When the back muscles weaken, they can’t support your posture, which can lead to a rounded back and back pain.
Sit in a chair and reach one hand upward from near the toes on the opposite side.
Then lift your hand as if turning your chest up toward the ceiling.
Do this on both sides, but adjust the number of repetitions according to the individual’s condition.
You can also try stretching your back while raising both arms overhead.
Since these exercises are done while seated, it should be easier to keep up with the training consistently.
Hotto Atto Nanto Taisō
“Hotto Atto Nanto” is the catchphrase of Nanto City in Toyama Prefecture.
It conveys a sense of security and comfort, giving you a feel for the atmosphere of Nanto.
“From the Green Village” is a song created to commemorate the 5th anniversary of Nanto City’s merger, and let’s move our bodies along with this song.
Despite its slow tempo, the uplifting lyrics of “From the Green Village” bring a calm, peaceful feeling.
It’s a song that resonates with older adults as well.
The rhythm is just right for seniors to move their bodies to, so please give it a try.
Posture-correcting ball exercises
Here’s a recommended idea for those concerned about a hunched back or body sway: “Posture-Aligning Ball Exercises.” First, place a ball between your knees and slowly tilt your pelvis forward and backward.
Engaging your inner thighs and abdominal muscles helps stabilize the pelvis, naturally lengthening your spine and improving posture.
Next, sit shallowly on a chair with your feet flat on the floor, and move the ball up and down with your feet; this stimulates the core and muscles around the hips, enhancing balance.
Furthermore, if you keep the ball between your legs and alternately lift your legs, it helps strengthen the abdominal and thigh muscles.
All movements are slow and low-impact, and with consistency, you can expect improvements in posture.
