[For Seniors] Strengthen Your Legs! Recommended Training Items

exercise bike

[Points for using an exercise bike] 1) Saddle height 2) Pedal position — please check the video 💪🏾

An exercise bike is a training device that you pedal like a bicycle to work out your lower body.

There are several types of exercise bikes, but the one most commonly known is called the upright type.

This type is characterized by being inexpensive and lightweight, making it suitable for personal purchase.

Depending on the model, the screen can display your heart rate and distance traveled.

As a result, it can help with health management and also seems effective for maintaining motivation.

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yamamoto

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Toe exercises using a frog hand

My feet are seriously lacking exercise! #FrogHand #pickfit #ToeTraining #BeatInactivity #FootStretch #FallPrevention

Recommended for toes lacking exercise! Here are some ideas for toe training using the Frog Hand.

The Frog Hand is a silicone device designed for toe exercises, and it’s said to help reduce swelling and stimulate the muscles in your feet.

This time, let’s use the Frog Hand to make up for a lack of foot exercise! Since it can train your toes, soles, ankles, and calves, it’s great to add to your daily routine.

Give it a try and incorporate it into your life.

Great for recreation, too! Newspaper-pulling exercise

Recreation for Seniors: Super Fun, Prevents Falls, Relieves Constipation, and Perfect for Leg Exercises! 7 Newspaper Pull-Out Activities

This is a fun, chair-seated exercise using newspaper.

First, place a long strip of connected newspaper at your feet.

At the start signal, pull it backward.

Through the motion of moving the newspaper, you train the strength to press through your feet and the muscles that move the legs forward and backward.

Focusing on using your toes to grasp the newspaper is another key tip—and a great training opportunity.

If you do it as a race and focus on speed, it should also help improve explosive power.

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kappamaki

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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.”

Prevention of economy class syndrome

[For Seniors] Prevent Leg Weakness! Gobō-sensei’s Chair Exercises for Preventing Economy Class Syndrome

Staying in the same posture, like when sitting in an airplane’s economy class seat, can impair blood flow in the legs.

This is a seated leg exercise that helps prevent economy-class syndrome and improve circulation.

With movements like lifting your toes and making big marching steps, focus on how you engage your leg muscles while strengthening them.

Move your feet rhythmically within a pain-free range, feeling the gentle impact of each step.

This can also help promote smoother walking and prevent falls.

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kappamaki

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Preventing falls by strengthening the lower abdomen

Effective for the lower abdomen: Core training that even seniors can do!

The iliopsoas is a key inner muscle that connects the spine to the hip joint.

Exercises that strengthen this important muscle—which helps support the body and lift the legs—are essential for core strengthening and maintaining health in older adults.

It’s very simple: while sitting on a chair or bed, lift your leg as high as you comfortably can.

Engage your abdominal muscles, and if you feel wobbly, place both hands on either side of your hips for support.

Focus on lifting and lowering the leg straight in front of you so it doesn’t drift to the side—this will better stimulate your core.

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yuri

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7-second squat

[Medically Supervised] Get gentle muscle training with the 7-Second Squat! Featured in the December 2020 issue of the magazine “Halmek.”

Here is an effective squat exercise you can do at home to maintain leg strength.

First, stand with your feet wide apart and your toes pointing slightly outward to create a stable stance.

Next, raise your arms straight up to shoulder height and, keeping that posture, slowly lower your hips.

Be careful not to let your knees go past your toes and not to round your back.

When your thighs are parallel to the floor, hold for 2 seconds.

Do 10 repetitions per set, for a total of 3 sets.

Doing them consecutively will increase the training effect, but until you get used to it, feel free to hold onto the back of a chair or take breaks as needed without overexerting yourself.

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kojifumi

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