For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention

Balance training using a chair

Balance Training Using a Chair [Senior Exercise TV]

For older adults, being able to maintain balance is important because it helps prevent falls.

The chair-based balance training introduced here is valuable for preventing falls and improving walking stability.

Many older adults feel uneasy about exercising while standing.

In such cases, chair-based balance training is recommended! Not only is it safe, but it also lets you strengthen your core and lower body muscles without strain.

In fact, improving core flexibility helps maintain balance more than simply walking with your feet on the ground.

Give it a try and feel the difference.

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Nanaka

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Walking balance practice

One move a day! Walk to boost your balance

Falls are especially likely to occur while walking, and those automatic, half-conscious movements increase the risk.

This session slightly modifies and makes the act of walking more challenging, aiming to improve everyday walking balance.

You’ll place your stepping foot and bend your knee in ways different from usual, then take small steps while maintaining balance in that unstable position.

Another key point is to keep your upper body upright so the effort transfers properly to your muscles as you move forward.

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kappamaki

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Kneeling balance practice

[Stroke Rehabilitation] Balance Training in Kneeling That Leads to Improved Walking | Saitama Koshigaya | YU Chiropractic Clinic

In our usual way of standing, we might hold onto something, but we rarely pay attention to the finer details.

This exercise intentionally makes your stance unstable so you can become aware of the muscles you use when standing and improve your balance.

Slowly move into a kneeling position, and from an upright kneel, shift your weight to one side at a time while paying attention to which muscles you’re engaging.

Since kneeling and maintaining balance can be difficult, use a chair for support or try other methods that make it easier as you go.

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kappamaki

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Lower-body and core training

[Senior Training] Balance-Enhancement Training Focused on Lower-Body and Core Strength to Prevent Falls for Life

We’ll introduce core and lower-body strength training to improve balance.

As we age, muscle strength and physical ability decline, increasing the risk of falls.

To build a body that doesn’t fall, enhancing balance and strengthening muscles are key.

Let’s move the arms and legs while standing.

If standing is unstable for you, hold onto a support surface or perform the exercises while seated.

Various exercises are introduced, so start with the ones that are easiest for you to adopt.

When doing these in large groups, such as in recreational activities at senior facilities, be sure to tailor them to each person’s condition and fitness level, and keep them within a comfortable range.

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moko

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