[For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
For those aged 65 and over, it is recommended to engage in at least 40 minutes of physical activity every day, regardless of intensity.
However, 70% of people aged 65 and over are not meeting the recommended amount of exercise.
Not exercising can shorten healthy life expectancy.
It also increases the risk of conditions such as diabetes, heart disease, cancer, and depression.
That said, suddenly starting high-intensity exercise can be taxing on the body.
In this article, we’ll introduce an exercise program that even beginners can do without overexertion.
Use it as a guide to help you live a healthy and enjoyable life for years to come.
- Recommended Indoor Exercises for Seniors
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [For Seniors] Stretching Exercises: Easy and Safe to Do
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Easy and Fun Core Training
- Back-strengthening exercises for seniors: easy routines suitable for women
- [For Seniors] Balance-Training Exercises: Preventing Falls
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] A Fun Sports Day! Recreational Activities You Can Do Safely
- [For Seniors] Improve Your Body Concerns! A Summary of Exercises for Urinary Leakage
[For Older Adults] A Collection of Simple Exercise Programs for Beginners (1–10)
Sit-to-stand exercise
Let me introduce the “standing-up exercise”! Practicing getting up from a chair or bed is great for strengthening your leg muscles.
It also helps prevent falls.
Practicing standing while using a wall for support to maintain balance is effective as well.
By engaging your leg muscles, you can increase lower-body strength and improve stability when standing up and walking.
It’s also appealing that it can improve posture and develop your sense of balance.
It’s important to do it within a comfortable range that suits your physical condition.
Continuing together with people around you can make it more enjoyable and possibly more effective.
Why not incorporate it into your daily routine?
Strength training and aerobic exercise
Combining strength training and aerobic exercise is very important for older adults.
Strength training helps maintain your physical strength, while aerobic exercise supports your heart and lung function.
For example, it’s a good idea to start with gentle activities like seated arm raises or slow-paced walking.
Moving your body will make daily life more enjoyable and help you stay healthy.
By making exercise a habit, you can stay energetic for years to come.
Please keep it up and enjoy the process!
Pre-workout stretch
Let me introduce you to pre-exercise stretching! Stretching helps prevent injuries and loosens your muscles.
It also makes everyday movements easier.
Doing it daily can improve your strength and sense of balance.
Stretching before a workout warms up your body and prepares your muscles and joints.
Start with simple movements and gradually ease your body into it.
It’s important to stay within a comfortable range.
If you make stretching enjoyable, it’s easier to keep it up.
Once moving your body becomes fun, it leads to a healthier lifestyle.
Let’s do our best together!
[For Older Adults] A Collection of Simple Exercise Programs for Beginners (11–20)
Yoga
Yoga is an excellent form of exercise for older adults.
Because you move your body slowly while regulating your breathing, it helps you relax.
It improves flexibility and also builds strength.
It enhances balance as well, making it effective for preventing falls.
One of the great things about yoga is that it cares for both the mind and body, and it’s perfect for relieving stress.
I think it’s a very good way for seniors to maintain their health.
Once you start practicing yoga, you’ll likely find your body feels lighter and your mood clearer.
Give it a try!
Core strength training
Let me introduce some core strength training exercises.
They’re easy to do even while sitting in a chair or on a bed.
For example, you can lift your knees while seated or round your back as an exercise.
These moves help strengthen the important muscles that support your body’s center.
They improve posture and balance, and support everyday movements.
Even if you’re not confident in your fitness level, you can do them without strain, so please give them a try.
By training your core, you can enjoy a healthy, active life for years to come.
Let’s keep it up and have fun while doing it!
dynamic stretching
Dynamic stretching is a great way to loosen your muscles and reduce the risk of injury.
It increases blood flow, delivering nutrients and oxygen to the muscles, which also promotes recovery.
However, be careful not to use too much momentum, as it can strain your muscles.
Move your body slowly and within a comfortable range.
Doing some stretching before exercise will warm you up and make it easier to move.
It’s important to keep it up while having fun.
Let’s do our best together!
Oral muscle training
You might think that oral muscle training sounds difficult, even though you know it’s important.
But it’s actually easy! Just move your tongue up, down, left, and right, and puff out your cheeks—that’s all.
Even this alone can improve your ability to eat and swallow.
Try doing it every day so you can enjoy your meals more.
Mouth exercises are even more fun when you do them with someone else.
How about practicing together with family or friends, saying “a-i-u-e-o” out loud while you exercise your mouth?