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

Slow training to build strong legs and hips

Boost Your Focus! Slow-Training to Build Strong Legs and Hips [Senior Recreation]

This is a game where two people sit facing each other and try to pass beanbags to one another using their feet.

Place the beanbag on the top of your foot and flick it up; be mindful not only of how much force you use, but also of the angle of your kick.

Catch the incoming beanbag with your hands—your quick reactions and focus will be tested as you judge where it’s headed.

It’s not just about individual control; the intention to deliver the beanbag well to your partner is also key.

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kappamaki

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Leg-raising exercise

[Seated Leg Raise Exercise] Leg raises not only help prevent falls, but also build muscle by lifting your legs! #Nara #Chiropractic #Oji #FallPrevention #PreventFalls #SeniorHealth #SeniorExercises #SeniorActivities

This exercise involves placing a box in front of you while seated and alternately placing your feet on it to train the lifting power of your legs.

Because you do it while sitting, it should be easier than doing step-ups in a standing position.

A large box slightly lower than the height of the chair is recommended, and when you place your foot on top, pay attention to the movement in your hip joint.

Keep your hands at your sides to maintain posture, and focus on lifting firmly using only the strength of your legs.

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Shoe-wearing motion training

[Senior Recreation] A race with the motion of putting on shoes! ADL training

Even the casual act of slipping your foot into a shoe involves surprisingly complex movements—like unconsciously adding angles as you move.

This game focuses on those motions when you insert your foot, training your feet through a scooping action.

You attach a cardboard part with an open space in the center to your foot and use it to pick up balls placed at your feet.

Instead of just moving straight in, you collect the balls with a scooping motion, so by concentrating on the balls, you naturally get your ankles moving well as you play.

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toe and heel raises

Senior Exercise Part 2: Fall Prevention! Toe Lift Exercise, Heel Lift Exercise

Here’s an exercise to lift the toes and heels that can help prevent falls.

By strengthening the muscles in your toes and heels, you can reduce the risk of tripping on steps or uneven surfaces and improve the push-off action when walking.

It can also boost circulation and help reduce swelling.

Sit in a chair and, keeping your heels on the floor, lift your toes; then lift your heels.

Do each movement 10 times.

Because it can be done while seated, it’s an accessible exercise even for older adults who find standing difficult.

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Nakajima Junko

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cross trainer

How to Use a Cross Trainer: Beginner’s Guide #3

This training machine helps you focus on the forward-stepping motion essential for walking and running.

Its standout feature is the alternating, rotational movement of each leg, which gives the impression that it strengthens your pushing power as well as the motion of the knee and ankle joints.

Because the handles assist your leg movements, you can gradually build lower-limb strength—this is a key point.

Adjust the resistance to firmly train your forward-driving power while keeping your attention on the leg movements and rotational action needed for walking.

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Foot and brain training with numbers

I’ve created a new item that lets you do ‘foot exercises + brain training’ at home!

Walking is said to be good exercise for your legs and to help activate the brain.

Here’s an excellent way to get both benefits.

It’s an exercise that uses a 60-centimeter square cardboard board called a “step board.” To make the board, simply divide the cardboard surface into eight sections and write the numbers 1 through 8.

Place the board on the floor, put your feet on it, and try stepping with one foot at a time in order from number 1.

It’s even more effective if you increase the difficulty by trying patterns like “odd to even, even to odd” or “random numbers.”

Balance training using a chair

Balance Training Using a Chair [Senior Exercise TV]

For older adults, being able to maintain balance is important because it helps prevent falls.

The chair-based balance training introduced here is valuable for preventing falls and improving walking stability.

Many older adults feel uneasy about exercising while standing.

In such cases, chair-based balance training is recommended! Not only is it safe, but it also lets you strengthen your core and lower body muscles without strain.

In fact, improving core flexibility helps maintain balance more than simply walking with your feet on the ground.

Give it a try and feel the difference.

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Nanaka

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