[For Seniors] Strengthen Your Legs! Recommended Training Items

leg-pressing exercise

[Fun! Preventive Care Exercises] Knee Pain Prevention (4): Leg-Pushing Exercise [Fukukuru]

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.

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kappamaki

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Toe strength training

Two Types of Strength Training to Improve Unsteadiness When Starting to Walk or Standing Up (Includes an Explanation of the Causes of Unsteadiness)

If you feel like you’re getting more unsteady when you stand up or start walking, the cause might be that your weight is centered on your heels.

This time, we’ll introduce toe-strength exercises that help firmly support your body, along with exercises to prevent your center of gravity from shifting backward.

Prepare a chair and stand facing it.

Place your feet shoulder-width apart and perform a forward-bending motion as if to touch the chair seat, 10 times.

Be careful not to bend your knees.

Next is a glute exercise.

Stand with your heels and thighs together, tighten your buttocks, and then move your hips forward and backward while keeping them engaged.

You’ll see better results if you continue regularly, so try to do these consciously.

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kojifumi

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Ankle flexibility exercises

Ankle flexibility exercises to smoothly improve a short stride and shuffling steps

If your stride is short and you take quick, tiny steps when you walk, your ankles might be stiff.

So this time, we’ll introduce stretches to loosen up the ankle area.

First, use a desk or the back of a chair to stretch your calves.

Do it slowly on both sides, without overexerting yourself.

Next, focus on the ankles.

While holding onto the back of a chair as before, lift your toes as if stretching your calves, then tilt your foot to the side.

You should feel the muscles around your ankle stretching.

You can get a similar effect by placing your foot on a chair and pressing down as if you were stepping on a car’s accelerator.

To get your ankles working, it’s also important to support your body by moving it forward and backward while actively moving your toes and heels.

These exercises are simple, but you can expect results if you keep at them.

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kojifumi

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