[For Seniors] Recommended Easy Strength Training
We all want to live a healthy, independent life for as long as possible.
Strength training is an important habit for maintaining health.
By maintaining muscle strength, you can reduce the risk of falls and move more smoothly in daily activities.
In this article, we’ll introduce simple strength training routines that are easy to try.
This is likely a topic of interest for older adults.
Because these exercises can be started easily at home, even those who aren’t confident with exercise can feel at ease.
Take a step forward today and start building a healthier body!
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[For Seniors] Recommended Easy Strength Training (Ages 71–80)
Kneeling balance practice
In our usual way of standing, we might hold onto something, but we rarely pay attention to the finer details.
This exercise intentionally makes your stance unstable so you can become aware of the muscles you use when standing and improve your balance.
Slowly move into a kneeling position, and from an upright kneel, shift your weight to one side at a time while paying attention to which muscles you’re engaging.
Since kneeling and maintaining balance can be difficult, use a chair for support or try other methods that make it easier as you go.
Newspaper-pulling-with-your-feet game
Here’s a game that gets you moving your feet while having fun and training at the same time.
Have older adults sit in a chair and pull a sheet of newspaper with their feet.
They can pull it with one foot or with both feet together.
You can also have two older adults sit facing each other at a distance and compete—it should be fun.
Besides providing leg exercise, it’s likely to increase interaction among older adults and bring more smiles.
It can also help with a change of pace and stress relief.
Please give it a try.
Toe training
To help older adults stay healthy for as long as possible, it’s important to maintain balance function.
Walking is healthy, but it also carries a risk of falls.
For those who feel uneasy about that, we recommend toe exercises to train balance.
In fact, strengthening the toes can improve stability while walking and standing.
It can also help with foot problems such as hallux valgus (bunions) and floating toes, and may make your feet less prone to fatigue.
These exercises are easy to do while seated, so they’re suitable for any older adult.
Plus, you can enjoy fun activities like rock-paper-scissors with your toes, which can also help improve communication among seniors.
[For Seniors] Recommended Easy Strength Training (81–90)
Leg swing workout
We’d like to introduce a leg-swing exercise that can improve hip strength and range of motion in just five minutes a day.
It’s very simple to do! While holding onto the back of a chair, perform five movements—swinging your leg forward and backward, side to side, and moving your leg in a circular motion—each for 20 seconds, and repeat the set twice.
Just this alone helps develop the strength to support your lower back, the ability to steady yourself when you wobble, and your overall balance.
You can do it at home anytime without worrying about the weather or temperature, so it’s highly recommended.
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.
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.
Pelvic floor muscle training
The pelvic floor muscles are used less and less as we spend our daily lives in comfortable postures, and when they weaken, it can lead to unintended urine leakage.
This is a training routine to strengthen the pelvic floor in various positions, which also helps prevent such issues.
Try exercises like lifting your hips from a supine position with your knees bent, and extending opposite arms and legs from a hands-and-knees position, all while focusing on engaging your gluteal muscles.
It’s important to first establish correct form even for a short time; be careful not to strain your body, and gradually increase the duration as you go.