[For Seniors] Exercises to maintain and improve lower-limb strength. Ideas that can be enjoyed by both large and small groups

Five Foot Exercises with Showa-era Kayokyoku and Children’s SongsNEW!

Easy! Five leg exercises with Showa-era kayokyoku and children's songs: singing exercises!! Usable in senior facilities and day services! / You can play it as is / Exercises for seniors, super easy / Lively / Rhythm exercises

Exercises done to familiar popular songs and children’s songs familiar to older adults are recommended, as they lift the mood and make moving the body enjoyable.

While seated in a chair, spread your feet to the sides, raise and lower your heels and toes, and lift your knees.

Try adding variety by moving slowly to match the song’s tempo, or moving more briskly in time with the beat.

At first, focus only on the leg movements, and once you get used to them, you can add arm movements.

As you become even more comfortable, try doing the exercises while singing along!

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SAKI

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Standing Foot-Energizing ExercisesNEW!

Standing Foot-Energizing Exercises

This is a standing leg exercise that begins with deep breathing.

First, stretch your whole body by reaching up and lengthening the sides of your torso to the left and right.

Then, stretch your calves by stepping one foot back, place your hands on your hips, and alternately step one foot forward at a time, setting the heel on the ground.

Mix in a fun move where you clap your hands and step forward like a Bon Odori dance, and also practice tiptoes and standing on one leg.

Step to the sides with a squat-like motion to thoroughly work the thighs.

Repeat the same movements within a comfortable range, and finish with deep breathing.

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7 minutes of aerobicsNEW!

[Rhythmic Exercise for Seniors] Prevent the need for nursing care with gentle aerobics♪

Because aerobics is an aerobic exercise, it’s said to be effective for weight loss.

Moving your body to music lifts your mood, so you can enjoy doing it! Choose an aerobics routine that focuses on working the lower body and give it a try.

Start by marching in place.

Step your feet apart to the sides, bend your knees a little, or lift your heels off the ground while bending your knees…

At first, move only your legs, and once you get used to it, add arm movements to engage your whole body.

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7-Second Muscle Workout: Preventing Being Bedridden and Avoiding FallsNEW!

Walk until 100 with three exercises! Prevent bedridden status and falls [7-second muscle exercises]

When you become bedridden or have a fall, your quality of life declines and your mood can sink as well.

To help prevent that, let’s do three lower-body exercises—each for seven seconds per rep—every other day, about 3–4 times a week.

First, squats: hold the back of a chair, bend your knees over 3 seconds, pause for 1 second, and return over 3 seconds.

Next, high knees with hands on a wall: lift one leg with the knee bent over 3 seconds, pause for 1 second, and lower over 3 seconds.

Finally, while seated in a chair, extend one knee over 3 seconds, pause for 1 second, and lower your foot over 3 seconds.

Do 10 reps each, alternating legs.

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Seated Foot-Vigor Exercise

Seated Leg Vitality Exercises

Among older adults, many may find standing exercises difficult or feel unsteady on their feet and at risk of falling.

For those individuals, here are recommended leg exercises you can do while seated.

They’re easy to do even from a chair, which also makes them safer.

Moving your body even a little each day helps invigorate both mind and body, so try to keep up with the exercises steadily.

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Hirakawa Masako (Bōkarisuto: Sakata Mizumako)

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Lower limb towel exercises

Towel Exercise (Lower Limbs) ④

Learn from a certified health fitness instructor! Here are ideas for lower-limb towel exercises.

Try this training to help your feet move smoothly when walking.

All you need is a long face towel.

First, sit in a chair and fold the towel in half, then place the ends between your knees.

With both hands, pull the remaining part of the towel upward with strength.

Finally, as if lightly kicking a soccer ball, alternately move your lower legs from the knees down.

Try incorporating this into your daily routine.

14-minute foot health exercises

Seated leg strength training [14-minute leg health exercises]. Simple and effective exercises for seniors. You can play this as-is at home, in senior care facilities, or during day service programs.

In many senior and welfare facilities, exercise is part of the daily routine, isn’t it? Among older adults, there are some who don’t join in, saying things like, “I get tired after just a little movement,” or “My body doesn’t move the way I want it to.” The seated leg training we’re introducing this time can be done during casual conversation, in small pockets of free time, and even without joining the main exercise group.

Stay seated in a chair and lift or open one leg at a time.

It can be done at the pace that suits each older adult, so please use this as a reference.

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Nakajima Junko

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