[For Seniors] Strengthen Your Legs! Recommended Training Items
Some older adults find that their legs don’t feel as strong as they age.
With that in mind, here are some recommended training items to help strengthen your legs.
Daily exercise and training are important for building leg strength.
However, many people start exercising suddenly and end up giving up halfway because they can’t keep up physically.
Begin with training you can continue without overexerting yourself.
Use this article as a reference when choosing your training items.
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[For Seniors] Strengthen Your Legs! Recommended Training Items (21–30)
leg-pressing exercise
This is an exercise where you sit in a chair, cross your legs, and press them against each other with increasing force.
The lower leg moves upward while the upper leg presses downward, so you train different muscles in each leg.
After pressing against each other, switch the cross so both legs are worked evenly.
Support your body firmly with your hands to apply solid force, and keep good posture.
Repeat each cross several times, focusing on balance as you actively use your muscles.
EMS foot training mat
It would be great if we could expect exercise benefits while staying seated, wouldn’t it? As we age, muscle strength and basal metabolism decline, and our overall physical fitness gradually deteriorates.
However, many older adults find it difficult to move their bodies as they would like.
That’s why we’d like to introduce the EMS Foot Training Mat, which allows you to train your leg muscles simply by placing your feet on it while seated.
When you put your feet on the mat, it delivers electrical stimulation to the muscles, causing them to contract.
This is said to help strengthen the muscles needed for walking.
It’s easy to use indoors and seems like a piece of exercise equipment that even older adults who find standing or moving difficult can take part in.
[For Seniors] Strengthen Your Legs! Recommended Training Items (31–40)
Easy Pedal
As muscle strength declines, walking can become more difficult, and many people may find themselves tripping more often.
Focusing on the movement of your feet while walking, this Easy Pedal can help promote smoother motion and improve muscle strength.
All you need to do is place your feet on it and switch it on; it moves your feet as if you’re walking, helping to loosen the joints, especially around the ankles.
How about using this for foot exercises while also paying attention to how your feet move when you walk?
Cycle machine
Here’s an introduction to a cycle machine that lets you easily train your legs.
You just sit on the floor or a sofa and pedal, so it’s said to be easy for older adults as well.
By pedaling, you bend and extend your knees and ankles, which is expected to be effective for lower-body exercise.
About 10 minutes on the cycle machine is said to be equivalent to roughly 1,000 steps of walking.
For older adults, actually walking 1,000 steps outdoors every day can be challenging.
With a cycle machine, you don’t have to worry about the weather, and even those who aren’t confident with exercise can comfortably work on leg training.
By the way, pedaling also strengthens the iliopsoas muscle.
Training the iliopsoas can help improve posture and lower back pain, and may also help prevent falls.
stepper
The way you lift your feet when walking is often unconscious, and without realizing it your feet may drag more, increasing the chance of tripping.
This product helps you focus on actively lifting your feet while also building muscle through the force of stepping down.
It looks like a simple step platform, but that very simplicity provides stability, giving you confidence in the action of placing your foot on it.
Let’s steadily perform the clear movement of placing your foot on and off while paying attention to how you engage your muscles.
balance board
This is a gadget where you place your feet on a board that’s intentionally made unstable, encouraging you to focus on ankle movement and balance.
Since you use it while seated to find your balance, there’s no risk of falling, and you can move your feet efficiently.
The orientation of the board is also important: using it lengthwise trains front-to-back balance, while using it crosswise trains side-to-side balance.
Besides the pattern that emphasizes pressing downward to prioritize balance, it’s also recommended to tip it back and forth to train your ankles.
hip adductor
The muscles around your legs affect not only walking but any movement that requires exertion, and training them leads to smoother daily activities.
Among the leg muscles, this product focuses on strengthening the thighs and the area around the pelvis, and it looks like a cushion.
Inside the cushion are resilient rubber chips; by placing it between your thighs and pressing inward, you can work your muscles.
Press firmly enough to change its shape, and pay attention to which muscles you’re using as you do the exercise.