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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Prevention of economy class syndrome

[For Seniors] Prevent Leg Weakness! Gobō-sensei’s Chair Exercises for Preventing Economy Class Syndrome

Prevention of economy class syndrome

Staying in the same posture, like when sitting in an airplane’s economy class seat, can impair blood flow in the legs.

This is a seated leg exercise that helps prevent economy-class syndrome and improve circulation.

With movements like lifting your toes and making big marching steps, focus on how you engage your leg muscles while strengthening them.

Move your feet rhythmically within a pain-free range, feeling the gentle impact of each step.

This can also help promote smoother walking and prevent falls.

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Pelvic floor exercises while lying down

Prevent urinary leakage! Pelvic floor muscle exercises (lying down 1)

Pelvic floor exercises while lying down

Here’s a simple pelvic floor exercise you can do while lying down.

All you need is one towel—nothing else.

First, lie on your back and bend your knees.

Place a folded towel between your knees.

Keep your knees firmly together so the towel doesn’t fall.

Tighten as if closing your anus, slowly lift your hips while exhaling.

When lowering your hips, relax and inhale.

Just repeat this sequence.

Even a little every day is important—consistency matters.

If you feel any pain in your lower back, don’t push yourself; go at your own pace.

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Simple finger exercises

[Simple Finger Exercises] 5 Picks to Keep the Brain from Getting Bored – Brain Training Exercises for Seniors, Preventive Care

Simple finger exercises

This is a brain-training exercise where you count numbers using your fingers held out in front of your body, gradually adding more elements to how you move them.

When you focus on your hands in front of you, it’s easy to slip into a relaxed posture, so it’s important to be mindful about sitting up straight with your back extended.

Start by making the same shape with both hands; once you get used to that, move on to making different shapes, gradually increasing the complexity of how you switch between them.

If you add not only hand shapes but also forward/back and side-to-side movements of the arms, it will further enhance the brain-training effect and help you stay aware of your arm muscles as well.

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Pelvic floor exercises

[Urinary Leakage Support] Pelvic floor exercises. Triple the contraction effect with the obturator internus! #urinaryleakage #pelvicfloor #pelvicfloorexercises

Pelvic floor exercises

Introducing a pelvic floor muscle exercise you can do while lying down that’s effective for preventing urinary incontinence.

It’s simple: lie on your side and press your legs together.

As if tightening your anus, gently engage the muscles and slowly open both knees while keeping your feet together.

Do this carefully 10 times a day, and you’ll target the muscles that help prevent urinary incontinence.

It’s said that one in two Japanese people aged 40 and over struggle with frequent urination, so please try this exercise and enjoy greater peace of mind in your daily life.

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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.