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

Balance training

[Highly popular] Easy seated workout, Part 4: Balance training

As we get older, our core tends to weaken, which makes us more likely to trip over even small steps and to fall.

If that leads to a fracture, there’s a risk of becoming bedridden, so it’s important to keep the core trained at all times.

Here, we introduce exercises you can do while sitting in a chair, allowing you to train your core safely and easily.

Even simply lifting one leg or both legs while seated can strengthen your core.

Please use this as a helpful reference.

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Hirakawa Masako (Bōkarisuto: Sakata Mizumako)

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Tube training

Senior Exercise Part 30: Seated Resistance Band Training! Lower-Limb Strength Exercises

Don’t overlook the rubber bands and band tubes used for tube training.

At first glance, they’re just large rubber bands, but they can be used in many ways.

For example, you can sit down, loop them around both feet, and move your legs outward; or pull them up above your knees and lift your thighs.

The great thing is that as long as you have a chair, you can do these exercises anywhere.

Inexpensive options cost under 1,000 yen, so they’re also recommended if you just want to give them a try.

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yamamoto

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Aerobic exercise with a rebound cushion

Fumi-pon: Aerobic Exercise Edition

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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kappamaki

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pedal pedaling

Exercise while working? “Swaicle mieru,” a sit-and-pedal device you can use at your desk

It feels like pedaling a bicycle, encouraging you to focus on the force of each push as well as the movement of your ankles and knees.

By keeping the rotation in mind and moving your legs alternately, it can lead to smoother joint movement and may also help with walking.

If you want to focus on joint movement, I recommend setting a lighter resistance; if you want to focus on pushing power, go heavier.

Being able to use it while seated is also a key point—you can casually train your legs while doing something else, and by doing two things at once, it also helps build your concentration.

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kappamaki

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Gluteus medius training

10-Minute Balance-Boosting Exercises Taught by a Rehabilitation Professional: Gluteus Medius Training for Seniors and Older Adults

As we get older, it naturally becomes harder to maintain our balance.

For older adults who feel their balance has been getting worse lately, I recommend training the gluteus medius.

You can do it while standing, and it’s easy to keep up without overexertion, so it’s reassuring.

Strengthening the side of the glutes helps stabilize your gait and can reduce the risk of falls.

The exercise I’m introducing today can be done a little each day, so it places minimal strain on the body.

Hold onto a chair or something stable, and move one leg at a time.

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Nanaka

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One-Leg Balance Exercise

Prevent Falls with Better Balance! One-Leg Balance Exercise for Seniors

In everyday life, don’t you sometimes suddenly lose your balance? This is especially something to watch out for among older adults, as losing balance and falling can lead to injuries.

A recommended way for seniors to train their balance is the one-leg balance exercise.

Since it’s done one leg at a time, use a chair or wall for support.

It strengthens the lower body, making it effective for preventing falls.

The movements are all slow and controlled, so it’s nice that you can keep it up without overexerting yourself.

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Nanaka

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Newspaper-pulling-with-your-feet game

Three pull-out games using your feet that seniors can play while seated #recreation_for_seniors #seated_activities #newspaper

Here’s a game that gets you moving your feet while having fun and training at the same time.

Have older adults sit in a chair and pull a sheet of newspaper with their feet.

They can pull it with one foot or with both feet together.

You can also have two older adults sit facing each other at a distance and compete—it should be fun.

Besides providing leg exercise, it’s likely to increase interaction among older adults and bring more smiles.

It can also help with a change of pace and stress relief.

Please give it a try.

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Nakajima Junko

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