[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 lower-back training. Fall prevention (31–40)
7-second squat
Here is an effective squat exercise you can do at home to maintain leg strength.
First, stand with your feet wide apart and your toes pointing slightly outward to create a stable stance.
Next, raise your arms straight up to shoulder height and, keeping that posture, slowly lower your hips.
Be careful not to let your knees go past your toes and not to round your back.
When your thighs are parallel to the floor, hold for 2 seconds.
Do 10 repetitions per set, for a total of 3 sets.
Doing them consecutively will increase the training effect, but until you get used to it, feel free to hold onto the back of a chair or take breaks as needed without overexerting yourself.
Pelvic training for people who shuffle their feet
Do any of you find yourselves accidentally scuffing your heels while walking, like during a stroll? It’s said this happens due to a decline in the muscles that lift the pelvis.
Weakness around the legs increases the risk of falls, so let’s do pelvic training to strengthen the muscles that lift the pelvis and help you walk energetically! If you don’t like strenuous exercise, don’t worry.
All you’ll do is “butt walking.” That’s it.
Start with about three round trips forward and backward.
Once you get used to it, you can increase the number.
It also engages your abdominal and back muscles, so it may help you maintain your figure as well.
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.
Calf exercise
As we get older, it’s not uncommon for muscle strength to decline and for unsteadiness to appear.
This time, we’ll introduce a calf exercise that’s effective for preventing unsteadiness.
Hold onto a chair or table, align your posture so your back is straight, and then raise your heels.
Rather than using momentum or doing many fast repetitions, you can expect better results by moving slowly and with control.
As the muscles from your ankles to your calves—which support your body—become stronger, you’ll be less likely to lose your balance.
It’s recommended as something you can do at home while watching TV, and it’s also great for group exercise in senior care facilities.
side lunge
We will introduce exercises that strengthen the gluteal, thigh, and shin muscles to improve walking stability.
If you tend to sway from side to side when walking, please give them a try.
Hold the back of a chair with both hands and step one foot out to the side.
Bend your knee and shift your weight onto that leg.
Push off the floor with your foot and return to the starting position.
When performing this movement, be mindful to keep your knee and toes pointing in the same direction.
By continuing these exercises, you can improve walking stability and help prevent falls.
[For Seniors] Leg and hip training. Fall prevention (41–50)
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.
