[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 Muscle Training (11–20)
Pelvic floor exercises while sitting on a ball or chair
The more time we spend living our lives seated in chairs, the less we use the muscles around the pelvis, and gradually our muscle strength declines.
How about incorporating some training for the muscles around the pelvis into your daily routine? The method is simple: while seated in a chair, move your hips, focusing on smooth, dance-like motions.
Sitting on a balance ball is also recommended; it makes you more aware of your balance and helps train your whole body more effectively.
Core training
The core is a part of the body that’s hard to train unless you consciously focus on it, and its decline can lead to a loss of overall muscle strength.
This routine is designed to train the core with awareness, while also working the transverse abdominis and the pelvic floor muscles.
From a hands-and-knees position, extend your right arm and left leg—or your left arm and right leg—and hold that posture to strengthen your core.
It may be difficult to maintain the position at first, but the key is to focus on forming the correct posture even for a short time, then gradually get used to it and extend the duration.
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.
urethral tightening exercises
We’d like to introduce exercises that are effective for improving urinary leakage and incontinence.
There are just two movements.
The first is done lying on your back: bend your knees and lift your hips.
As you do this, consciously tighten your urethra and anus.
The second is done standing: keep your knees together, cross your arms in front of your abdomen with your left hand on top, look straight ahead without lowering your face, and exhale.
These movements help stretch the urethral sphincter and increase the force that closes the urethra.
Doing them with proper posture enhances their effectiveness, so take your time and perform them carefully.
Fun exercises to prevent urinary leakage
Here’s an easy pelvic floor exercise you can do while seated to help prevent urine leakage.
It’s very simple: sit in a chair and make a fist with your hand.
Place your fist between your knees, then press your knees together to hold it in place.
Next, tighten as if you’re squeezing your anus.
Hold this position for 10 seconds.
You might find yourself counting in a funny or high voice, which could make you laugh and lose tension—but don’t worry.
The stimulation from making sounds or laughing can also be an effective part of the training.
It’s something you can enjoy doing, so give it a try!
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.
[For Seniors] Recommended Easy Strength Exercises (21–30)
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.