[For Seniors] Recreational activities and games that let you have fun while strengthening your legs

Toe training

Toe Exercises to Prevent Falls [15th Healthy Channel] | Fall-Prevention Health Class [Okayama Kyokuto Hospital]

To help older adults stay healthy for as long as possible, it’s important to maintain balance function.

Walking is healthy, but it also carries a risk of falls.

For those who feel uneasy about that, we recommend toe exercises to train balance.

In fact, strengthening the toes can improve stability while walking and standing.

It can also help with foot problems such as hallux valgus (bunions) and floating toes, and may make your feet less prone to fatigue.

These exercises are easy to do while seated, so they’re suitable for any older adult.

Plus, you can enjoy fun activities like rock-paper-scissors with your toes, which can also help improve communication among seniors.

expand_lessRaise the rankingexpand_morelower

Nanaka

Report a problem

toe exercises

Senior Exercise Part 1: Simple Toe Exercises

It’s said that strengthening the gripping power of your feet can also help prevent falls.

There are even experimental results showing that older adults who had fallen had about 20% weaker grip strength than those who hadn’t.

With that in mind, here are some exercises to train your toes.

By strengthening your toes to grip the floor, you can improve stability when standing and walking.

While seated, try opening and closing your toes like making a fist, or place a towel on the floor in front of you and scrunch it toward you with your feet.

Since these exercises can be done while sitting, they’re easy to fit into small pockets of free time.

Give them a try!

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

stomping

[Lower Blood Pressure from 149 to 119] Just 2 minutes of stepping in place rapidly lowers high blood pressure on its own, drastically reduces neutral fat, and improves lower back pain and sciatica! It even reduced swelling better than lymphatic massage!

If just two minutes of marching in place could help lower high blood pressure, you’d want to try it, right? This video introduces a marching exercise that can make that wish come true.

All the movements can be done while seated, so they’re safe for older adults.

Exercise not only improves physical function, but can also boost cognitive function and reduce stress.

While making exercise a daily habit can be challenging, these exercises require no preparation, making them easy to incorporate as recreational activities in senior care facilities.

Let’s enjoy doing them together and build healthier bodies!

expand_lessRaise the rankingexpand_morelower

moko

Report a problem

heel raise

Exercises to Lower Blood Pressure [Easy to Do at Home!]

Calf raises are performed by lifting and lowering your heels while standing upright.

Because calf raises are relatively easy on the body, they’re recommended for older adults and beginners to strength training.

They effectively train the calf muscles, which are closely related to blood flow.

As a result, blood circulation from the lower body to the upper body is said to improve.

The exercise isn’t difficult—simply stand with your feet apart and raise and lower your heels on the spot.

Besides placing your hands on your hips, it’s fine to hold onto a wall or chair for support.

Adjust the exercise to suit older adults.

It’s important to continue steadily every day within a comfortable range without overexerting yourself.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

Core training

Core training to prevent side-to-side unsteadiness for seniors

If you feel your body swaying side to side when you walk and the word “fall” crosses your mind, you might be feeling afraid.

For those people, here’s a recommended core training exercise to help prevent unsteadiness.

You can do it while sitting in a chair—even while watching TV.

It’s simple: Sit in a chair, spread your arms, lean your body to one side, and lift the opposite leg.

Keep your balance with your hips so you don’t fall.

Do this 10 times.

If you place your hands on your waist while doing it, you’ll feel the muscles along your sides working.

Focusing on the muscles you’re using will improve the effectiveness, so please give it a try.

expand_lessRaise the rankingexpand_morelower

kojifumi

Report a problem

balance disc

How to Use a Balance Disc | 7 Full-Body Training Exercises [Official]

This describes placing your feet on an unstable balance disc and aiming to stabilize your posture, which engages your whole body.

To prevent accidents like losing balance and falling, it’s important to take precautions such as bracing your hand against a wall for stability or having someone support you.

Starting from a supported position, gradually learn which parts of your body to engage to maintain a stable posture, and work toward holding a stable posture on your own.

If you don’t yet have enough strength to support your balance, it may be best to begin by sitting in a chair and practicing the motion of pressing down on the balance disc with your feet.

expand_lessRaise the rankingexpand_morelower

kappamaki

Report a problem

A drill where you reel in a rope with your foot

Hilarious 😂 Easy activity! Just pull it in with your feet! This is tomorrow’s activity! #elderly #dayservice #shorts #rec

This is a game where you use back-and-forth foot movements to reel in a rope at your feet and race to pull a distant basket closer.

While the basket is being pulled in, someone throws balled-up newspaper into it, making it heavier and requiring more effort to move as more balls are added.

Once the basket reaches your feet, count how many balls are inside; the person who pulled their basket in faster with fewer balls is the winner.

Decide on your strategy—whether to make big strides or move your feet quickly in small motions—and see what works best for you.

expand_lessRaise the rankingexpand_morelower

kappamaki

Report a problem