[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: Leg-strengthening exercises you can do without overexertion.
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[For Seniors] Recommended Easy Strength Training (1–10)
Lying side leg raise exerciseNEW!
Strengthen your gluteus medius with side leg raises.
First, lie on your side and bend the knee of the bottom leg to 90 degrees.
Keep the top leg straight and lift and lower it straight up and down to open and close.
If your pelvis rotates, the effectiveness of the exercise decreases, so place a hand on your pelvis to keep it stable and focus on engaging the muscles on the side of your buttocks.
Be careful not to use your front thigh muscles.
It may feel tough until you get used to it, so start with a number of reps that’s manageable for you.
Single-Leg Balance Stability UP: Gluteus Medius TrainingNEW!
Standing on one leg was easy when we were kids, but as we get older, many of us find our bodies wobbling and can’t balance well.
One possible reason is weakening of the gluteus medius.
The gluteus medius is an important muscle for stabilizing the pelvis, so take this opportunity to train it well.
This training introduces two movements to build strength, plus a stretch.
The strength exercises are simple: open and close your legs while bent, and move your leg diagonally backward while extended.
Do the stretch in a seated position.
Three standing exercises to train the gluteus mediusNEW!
This is a training routine that works the gluteus medius by moving your legs while standing, helping to prevent hip and knee pain.
Try patterns like standing with your back to a wall, lightly supporting yourself with your hands while moving your leg out to the side, or holding onto a chair and moving your leg forward and backward.
Move your legs through various angles to stimulate the muscles.
It’s important not to grip the support too tightly; by also focusing on maintaining good posture, you’ll effectively engage the muscles.
Be mindful to apply a load that doesn’t cause pain, while moving thoroughly and with control.
[For Seniors] Recommended Easy Muscle Training (11–20)
Side leg raise in a standing positionNEW!
Stand with both hands on the wall and open one leg to the side at a time.
Be careful not to let your toes point outward when you open your leg, and avoid leaning your body to the opposite side.
Aim for 3 sets of 10 reps, but start within a comfortable range until you get used to it.
Because falling can be dangerous, be sure to do this where you have something to hold onto.
By practicing a little every day, you can strengthen the gluteus medius.
The gluteus medius is important for stable walking, so take this opportunity to give it a try.
Gluteus medius exercises in standing and sitting positionsNEW!
This is an exercise that strengthens the gluteus medius on the side of the hips and can be easily done while seated.
The key is to sit shallowly on the chair; from there, the leg movements lead into training the gluteus medius.
The motion is simple: repeatedly move your leg out to the side and bring it back, paying attention to how you engage your muscles.
Instead of sliding your leg outward, lift it and place it down to the side—this is important.
Focus on activating the muscles from the thigh through to the buttocks.
handgripNEW!
As we get older, our muscle strength declines and our grip strength weakens.
When your grip strength drops, you may start dropping things more often or find it hard to open a plastic bottle cap, which can affect daily life.
That’s where a hand grip comes in.
You can train just by squeezing it, and some models let you adjust the resistance or include a counter.
They’re also reasonably priced at around 1,000 yen each, which is nice.
Why not incorporate one into your time at home and focus on building your strength?
Iliopsoas training using a wallNEW!
Here’s a hip flexor workout you can do at home as soon as you think of it.
Use a wall and perform it standing.
First, place both hands on the wall and take a step back.
Step your right foot forward, place your right hand on your hip, and press your left hand into the wall to keep your shoulders from collapsing and to align your posture.
In this position, lift your right leg and externally rotate it just before it reaches the top.
Doing 20 reps on each side is effective, but if standing the whole time is tough, try a number that feels manageable.
Let’s strengthen hip flexors that have weakened from too much sitting.