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

step exercise

[Beginners Welcome] Introductory Step Exercise Anyone Can Do

By stepping in time with the music, this routine makes it enjoyable to train the action of lifting your feet.

In addition to marching in place, adding steps in various directions helps you become more aware of hip and knee movements.

Another important point is to set a wide step platform in front of you; by incorporating movements that go up onto it, you can effectively strengthen your pushing-off power.

As you practice while thinking through more complex step patterns and let your body get used to them, this training can also lead to smoother walking.

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kappamaki

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indoor walk

[Blood Pressure-Lowering Exercises] Get Healthy with Walking and Heel Drops! Indoor Walk [15 Minutes of Brisk Walking]

They say that moving your feet—such as your calves and heels—improves blood flow and helps stabilize blood pressure.

In fact, the calves are often called the “second heart.” The reason is that moving the calf muscles creates a pumping action similar to the heart.

This time, we’ll introduce indoor walking exercises that get your feet moving, including brisk walking and heel drops.

Swing both arms while marching in place, and try sliding your legs to the side.

Of course, please exercise according to each older adult’s physical condition.

Even for seniors who find standing difficult, try adapting the exercises by doing them while seated in a chair.

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Nakajima Junko

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Foot massage

What if your ankles can no longer extend? [Senior Exercise TV]

Let me introduce some foot-relaxation exercises! They’re easy to do while seated, so you can even try them on your bed.

First, try curling your toes.

This helps improve ankle flexibility and can lead to better walking.

Next, pull your foot up toward your abdomen and then extend it.

This increases flexibility throughout the lower limbs and makes everyday movements smoother.

If you feel any pain, don’t push yourself—switch to another exercise.

By continuing little by little, you can maintain a healthy body.

Let’s do our best together!

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.

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Nanaka

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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!

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Nakajima Junko

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