[For Seniors] Leg and lower-back training: Fall prevention
As we age, the muscles in our legs and lower back can weaken, making us more prone to stumbling or falling.
However, by continuing with simple training, you can better support your lower body and aim for a body that’s less likely to fall.
Incorporating easy, low-impact exercises into your daily routine will also help you gain confidence in walking.
This time, we’ll introduce leg and lower-back strengthening exercises that are safe for older adults.
You can start them easily at home, so why not enjoy moving your body while you do them? Keep at it a little each day, and let’s keep walking energetically for years to come!
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- [For Seniors] Exercises to Walk Again. Fall Prevention
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [With Video] Lower-limb strength training for seniors that can be done in bed
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Balance-Training Exercises: Preventing Falls
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Improve Your Body Concerns! A Summary of Exercises for Urinary Leakage
[For Seniors] Leg and hip training. Fall prevention (21–30)
Leg-raising exercise
This exercise involves placing a box in front of you while seated and alternately placing your feet on it to train the lifting power of your legs.
Because you do it while sitting, it should be easier than doing step-ups in a standing position.
A large box slightly lower than the height of the chair is recommended, and when you place your foot on top, pay attention to the movement in your hip joint.
Keep your hands at your sides to maintain posture, and focus on lifting firmly using only the strength of your legs.
Shoe-wearing motion training
Even the casual act of slipping your foot into a shoe involves surprisingly complex movements—like unconsciously adding angles as you move.
This game focuses on those motions when you insert your foot, training your feet through a scooping action.
You attach a cardboard part with an open space in the center to your foot and use it to pick up balls placed at your feet.
Instead of just moving straight in, you collect the balls with a scooping motion, so by concentrating on the balls, you naturally get your ankles moving well as you play.
toe and heel raises
Here’s an exercise to lift the toes and heels that can help prevent falls.
By strengthening the muscles in your toes and heels, you can reduce the risk of tripping on steps or uneven surfaces and improve the push-off action when walking.
It can also boost circulation and help reduce swelling.
Sit in a chair and, keeping your heels on the floor, lift your toes; then lift your heels.
Do each movement 10 times.
Because it can be done while seated, it’s an accessible exercise even for older adults who find standing difficult.
step exercise
With a step platform, you can easily train your legs indoors.
Just step up and down as if you were climbing stairs.
The key is to make sure your knees fully extend when you step up.
If you feel unsteady standing or have concerns about your back, try using a support.
This also works as a core-strengthening exercise.
As with other activities, daily exercise not only helps muscle development but also supports appetite and emotional well-being.
By continuing with training that is accessible for older adults, you can help prevent illness and injury and support both physical and mental health.
Foot muscle training with a towel
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.
Gluteus medius training
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.
Hamstring workout you can do while lying down
We’d like to introduce a workout you can do while lying down that may also help prevent lower back pain.
Some older adults may find it bothersome to move their bodies, and when your body doesn’t move the way you want, it’s easy to feel intimidated by exercise and training.
That’s why we recommend a five-minute, lie-down routine to strengthen your hamstrings and help prevent back pain.
Lie on your back with both knees bent, then lift and lower your hips.
If you’re able, avoid touching your hips to the floor when lowering for greater effectiveness.
Since this routine can be done lying down, it’s easy to try at home.