Recommended Indoor Exercises for Seniors

Bound cushion

Easy Lower-Body Exercise: “Bound Cushion Twin”

To make walking smoother, it’s important to train both the ability to lift your feet and the power to step down.

Among foot training methods, this one focuses on developing your stepping power.

By repeatedly pressing down hard with both feet on a cushion that has a springy, rebounding structure, you can build that stepping strength.

The cushion’s size, which allows both feet to be placed on it, is also key—use it to pay attention to balancing the strength between your left and right foot.

If you concentrate on the instant of the step, you can train explosive foot power; if you let the compressed cushion return slowly, you can work on strength endurance.

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kappamaki

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Simple back exercises you can do while sitting

[4 minutes 30 seconds a day] Create a slender, beautiful back and upper arms! Easy seated training

When people hear the word “training,” they may imagine something that puts a strain on the body and shy away from it.

This is a simple back exercise, done while seated, that I especially recommend for those who have a negative image of training.

The method is to sit and lean your upper body slightly forward, then hold that position.

With correct posture, even this alone engages your back muscles.

It’s also important to use your arms properly to keep your forward-leaning posture straight.

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kappamaki

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Sing and dance! Ball exercises

'Boku Ball': An expressive play activity where you pretend to be a ball / gaagaaS

This is an exercise where you move a ball to the music, making it a fun way to train your body.

By feeling the bright, uplifting mood of “Tsubasa wo Kudasai,” you become more conscious of making big, expansive movements.

Since the song has a relaxed tempo, being able to apply steady, sustained force to the ball over time is another key point.

Progressing without rushing and checking each movement leads to smoother body mechanics.

If you add choreography that reflects the imagery of the song, you can feel its world even more and make the exercise even more enjoyable.

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kappamaki

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Also for dementia prevention! Seated core slow training

Prevent dementia, bedridden states, and falls with slow training | Long sitting position: coordinated trunk–lower limb movement #006

Gentle slow training done with large, relaxed movements is perfect for strengthening your core.

What’s more, by increasing the muscles that generate heat inside the body and raising brain temperature, it’s considered effective for dementia as well.

Here’s how to do it: Sit up straight in a chair, extend your hands to shoulder level or in front of your body for balance, then slowly bow forward and take your time returning to the starting position.

To prevent tipping over, it’s also recommended to place another chair in front of you and lightly rest your hands on its back when you lean forward.

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yuri

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Easy Pedal

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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?

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kappamaki

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Cognicise using a ladder

How to do Cognicise: Cogniladder 4

Let’s do some exercises using a ladder with grid squares, like a rung ladder.

Instead of a ladder, you can also stick vinyl tape on the floor.

Walk along the ladder stepping through the squares, and say the target words on the 3rd and 6th steps.

For example, the task could be: “On the 3rd step, say the name of a fruit; on the 6th step, say the color of the fruit you said on the 3rd step.” You can also raise both hands on the 3rd step—feel free to adapt it.

It could be fun to have older adults come up with the tasks as well.

There are many variations you can try, such as stepping outside the ladder only on 3 and clapping.

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Nakajima Junko

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