[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!
- [Today's Recommendation] Gentle Health Exercises for Seniors
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- [For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
- Recommended simple exercises for recreational activities for the elderly
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- [For Seniors] Easy and Fun Core Training
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[For Seniors] Recommended Easy Muscle Training (11–20)
Iliopsoas stretch while lying downNEW!
A recommended iliopsoas stretch to do before daytime chores and activities or after a bath.
First, when stretching on your side, move while keeping in mind that you’re pushing your hips forward.
When stretching on your back, raise and lower one knee to alternately lengthen and shorten the muscle.
Place a hand on your glutes, and as you perform the lengthening movement, focus on whether the muscle is actually stretching—that’s the key point.
Be mindful of your breathing, relax, and take it slowly.
Just this before bed! Iliopsoas exerciseNEW!
Regardless of gender, that protruding belly can be a concern.
Once it sticks out, it’s hard to pull back in, isn’t it? It might be because you sit a lot and your iliopsoas has become tight.
Through this stretch, let’s loosen the iliopsoas, improve lymphatic flow, and aim to flatten your belly.
Get on all fours and cross your ankles.
In that position, arch your back and tilt your hips forward, lowering them as close to the floor as possible.
Next, push your hips back as if sticking your butt out, bringing your upper body closer to the floor.
Inhale as you move forward, and exhale as you move back.
It’s tough at first, but if you do it every day, you should start to feel the effects.
Yoga to Strengthen the IliopsoasNEW!
The iliopsoas is what’s called a deep (inner) muscle, so strengthening it helps with posture and walking.
It’s not hard to train.
Start on your knees, then step one foot forward.
Bend the front knee to 90 degrees and open it outward.
Turn the back leg inward.
Raise both hands overhead, then hinge your torso forward and return, keeping your hips from shifting.
Switch legs and do 10 reps on each side.
It’s a simple move, so add it to your daily stretching routine.
Psoas muscle exercisesNEW!
As we get older, we often develop pain in the knees and lower back.
If massage hasn’t been helping, why not try this exercise to strengthen your iliopsoas? Activating the iliopsoas can reduce the strain on your knees and lower back.
It’s simple: sit toward the edge of a chair and perform high knee lifts.
Do 30 reps on each leg.
If you want to increase the load, extend both arms straight forward and lean your torso slightly forward.
Keep doing the knee lifts in this position.
Iliopsoas Walking ExerciseNEW!
Here’s an iliopsoas walking exercise you can do even if actual walking is difficult.
First, lie on your back.
Then draw one knee toward your chest, and, imagining you’re walking on the ceiling, extend your leg straight up.
Slowly lower it back down as is.
The key is to lower it slowly—if you drop it quickly because it’s hard, you won’t get the full benefit.
Also, inhale through your nose and exhale through your mouth as you lower your leg.
By continuing this exercise, you can master a hip-centered walking pattern and reduce the strain on your knees and ankles.
Leg swings and high knee raisesNEW!
A simple, enjoyable iliopsoas stretch that’s also recommended for people who’ve tried various stretches but can’t keep up with them.
For the leg swings, keep good posture and move your leg forward and backward with large motions.
For the thigh-lift stretch, raise your knee high so it comes up toward your chest.
A key point for both stretches is that you can hold onto something and move slowly while supporting your body.
Heavy-feeling legs or frequent tripping may be signs of decreased muscle strength.
Give these a try to help you stay active and healthy.
[For Seniors] Recommended Easy Strength Exercises (21–30)
Training to effectively increase grip strengthNEW!
Let’s use a handy 500 ml plastic bottle to easily improve your grip strength.
First, without the bottle, bring your thumb and little finger together and apart to train the opponens muscles.
Next, extend one arm straight and make a fist.
Support your wrist with the other hand, then move the fist up and down.
Once you get used to it, hold the plastic bottle to add resistance.
The key points for generating grip strength are to engage your little finger and to bend your wrist firmly backward.