For Seniors: Fun and Lively Exercise Recreation

Core-strengthening exercises performed while seated

Get a body that doesn’t get tired—prevent falls and improve posture with core-strengthening exercises! [Senior Exercises]

With these core-strengthening exercises, let’s work on preventing falls and improving posture! Sit on a chair with your feet spread wide.

Cross your arms in front of your chest and lean forward while rounding your back.

Keeping your head up, slowly raise your upper body back up.

If this movement is difficult, lean forward with both hands placed on your knees.

This video introduces two seated core-strengthening exercises.

Seated exercises are easy to incorporate even for older adults.

Doing them together as a group activity can also boost motivation.

Please adjust to your individual condition and perform within a comfortable, safe range.

expand_lessRaise the rankingexpand_morelower

moko

Report a problem

Seated Balance Exercises

Seated Balance Exercises

Some older adults may feel that training their balance is too challenging.

For those people, we recommend this seated balance exercise.

Because it’s done while sitting, it’s reassuring even for those who aren’t good at exercise.

Although it’s a seated workout, the key is to pay attention to your posture and how you sit.

Tilt your pelvis upright and stretch your back firmly as you perform the movements.

In addition to improving balance, it also promotes blood circulation, providing a refreshing effect for both body and mind.

Be mindful of your mental well-being as you incorporate it, too.

expand_lessRaise the rankingexpand_morelower

Nanaka

Report a problem

Strengthen your core with chair Pilates

[Healthy Chair Exercises Vol. 40] Support Your Core! Senior Pilates ♫

Pilates combines strength training and stretching with deep breathing.

It’s considered effective for core training and is popular especially among young women, but by doing it while seated in a chair, even older adults can safely strengthen their core.

Tilt the pelvis back and return it, move it side to side, and hinge forward from the hips while keeping your back long—above all, move slowly and only within a range that feels comfortable.

Keep encouraging deep breathing at all times, and enjoy gentle, unhurried movements as you exercise.

expand_lessRaise the rankingexpand_morelower

yuri

Report a problem

Back Workout for Complete Beginners

[For Absolute Beginners] Back Training [9 Minutes]

This is a workout that targets the entire back.

Since all movements are done lying face down, it’s easy to try even if standing or sitting postures are difficult for you.

First, prop yourself up on your elbows to lift your upper body, and move your head up and down.

It’s a very simple motion, but the weight of your head will gradually work your back muscles.

Next, slightly lift your upper body and extend one arm forward.

Use the arm that isn’t reaching forward to support your torso.

The key is to look straight ahead as you extend your arm.

A total of five exercises are introduced, so give them a try during your time at home.

expand_lessRaise the rankingexpand_morelower

sasashina

Report a problem

Three exercises to straighten your back

@hapreha

Stand up straight! Improve your posture 💪 Don’t let anyone call you old ☝️ Top 3 strength-training exercisesPreventive Care ExercisesDementia preventionFall prevention#HappyRehabLate-stage elderly

Original song – Happiriha – Happiriha | My 82-year-old mother's vitality habits

Many older adults find their backs getting more rounded with age year by year.

Has slouching led to issues like stiff shoulders or lower back pain? Here, we introduce three exercises to help straighten your posture.

The “Back Sway Exercise,” where you clasp your hands in front while seated and gently sway; the “Chest-Opening Stretch,” done by clasping your hands behind you; and the “W Exercise,” where you bend both elbows to make a W shape and open and close your arms.

All can be done while seated, so you can even try them while watching TV.

Feel free to incorporate them casually in little moments throughout your day.

expand_lessRaise the rankingexpand_morelower

moko

Report a problem

Around the world with a towel! Full-body exercises

“World Tour with a Towel” Gymnastics: Today’s Brain Training #135 – Preventive Care and Dementia Prevention

Let’s do towel exercises while feeling like we’re having fun on a world trip! First, tie a single knot at one end of the towel.

When “shoulder” is called, bring the knot to your shoulder; when “foot” is called, try your best to kick it up with your foot—this is how we’ll do the exercise.

Start with the shoulder and foot cues to get used to the movements.

Once you’re comfortable, to turn it into a world-travel version, assign country or continent names to each shoulder and each foot, and move the towel knot to the designated place when it’s called.

For example, if you make your right shoulder “the UK,” then when “UK” is called, you bring the towel knot to your right shoulder.

This way, you can train your brain at the same time!

expand_lessRaise the rankingexpand_morelower

SAKI

Report a problem

Core exercises using a towel

[Senior Exercise #8] Core exercises you can do while seated

This is an exercise to strengthen your core while seated and holding a towel.

Using a towel keeps your arm width consistent, allowing you to apply steady force throughout your body.

With the towel in hand, slowly tilt your whole body, making sure you feel your lower-back muscles engage as you go.

By slowly repeating tilting and twisting movements, you’ll build muscle while also expanding your range of motion.

If you also focus on gripping the towel firmly, this routine trains not only your core but your grip strength as well.

expand_lessRaise the rankingexpand_morelower

kappamaki

Report a problem