[For Seniors] Strengthen Your Legs! Recommended Training Items

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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Foot muscle training with a towel

[100-Yen Training] Prevent Falls! Exercises to Strengthen Your Leg Muscles

An exercise to strengthen the muscles of the feet using a towel.

One appealing point is how easy it is—just prepare a towel.

Sit in a chair, spread the towel at your feet, and move it using your feet.

Focus on toe movements: pulling the towel toward you with your toes and folding the towel with your toes.

By paying attention not only to the overall muscles of the feet but also to the toes, you can improve the power of your walking.

If you’re not used to it, your toes may be hard to move at first, so take your time and get used to it slowly.

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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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Gluteus medius training

10-Minute Balance-Boosting Exercises Taught by a Rehabilitation Professional: Gluteus Medius Training for Seniors and Older Adults

As we get older, it inevitably becomes harder to maintain our balance.

For older adults who feel their balance has been declining lately, I recommend training the gluteus medius.

You can do it standing, and it’s a routine you can continue without overexertion, so it’s reassuring.

Strengthening the mid-gluteal area helps stabilize your walking and can reduce the risk of falls.

The exercises I’m introducing today can be done a little each day, so they’re easy on the body.

Hold onto a chair or something stable, and move one leg at a time.

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Nanaka

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indoor fast walking

[Power Walking at Home] An easy at-home walking routine to boost stamina more conveniently than long-distance walks #SeniorExercise

Walking is considered good for health, and many older adults are already practicing it.

However, some may feel that outdoor walking is a hassle.

For those who find it difficult to go outside or aren’t comfortable with physical activity, walking outdoors might be challenging.

In that case, how about brisk walking indoors? March in place while swinging your legs backward.

If you swing your arms quickly, you’ll work not only your lower body but also your upper body.

It’s said that moving your hands as if to grab the leg that swings back can also strengthen your back muscles.

It’s easy to do, so give it a try.

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Nakajima Junko

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