Lovely senior life

For Seniors: Strength Training You Can Do While Lying Down

Care Worker Initial Training Certification ObtainedNakajima Junko
Leveraging my experience working as a care worker at a day service, I am currently active as a writer in the caregiving and welfare fields. Beyond writing, I hope to expand my work into web design and illustration. I am a mother of three who has begun studying to become a certified social worker.

Here is an introduction to strength training that older adults can do while lying down.

I believe many care facilities incorporate exercise and physical activity.

Exercises done lying down are safe for older adults and make it easier to move their bodies.

We’ve gathered simple exercises that can be done on a mat or futon.

You can even train while lying down with exercises that build leg strength and stimulate the muscles around the lower back to help relieve back pain.

As we age, our physical strength declines and everyday movements become slower.

For example, if there’s something on the floor and you can’t avoid it, you might fall and suffer an injury or fracture, which could lead to being bedridden and hospitalized.

Why not try building strength at a comfortable pace for older adults with exercises you can do while lying down?

[For Seniors] Do-It-While-Lying-Down! Strength Training (21–30)

leg swing exercise

Just swinging your legs 10 times cuts the risk of becoming bedridden by half compared to a 10,000-step walk!

leg swing exercise

Leg-swing exercises are easy to do while standing or sitting, so they’re highly recommended.

They’re important for strengthening the lower body and improving balance.

In particular, they help older adults prevent falls and walk more steadily, so it’s best to make them a daily habit.

In fact, just swinging your legs 10 times can cut the risk of becoming bedridden by half—more than even walking 10,000 steps.

You can do this exercise either standing or lying down, so older adults can continue without strain.

It’s a relaxing activity you can enjoy while watching TV, making it suitable for just about anyone.

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In conclusion

Since these are exercises you can do while lying down, they seem easy on the body, don’t they? Please use them to help strengthen your muscles and prevent falls and lower back pain.

As your muscle strength improves, it’ll be easier to move around, and we hope you’ll find everyday life more enjoyable! Be sure to do the exercises at a pace that suits the condition of older adults, especially if there’s pain or difficulty moving.