[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 Exercises (21–30)
1-minute grip strength trainingNEW!
If you want to efficiently strengthen your grip in a short time, try training that moves each finger joint in sequence.
First, check your current grip strength.
Next, bend only the base joints of your fingers, then the middle joints, then the fingertip joints in order, and finally make a firm fist with your whole hand.
Consider this one set and repeat it about 10 times.
This trains the small muscles deep in the fingers called the lumbricals, making it easier to build strength at your fingertips.
Since it takes about a minute, getting into the habit of moving in this order will help improve your grip strength.
Pelvic floor muscle training performed while lying proneNEW!
This is a simple muscle-strengthening exercise done while lying face down.
Continuing this movement helps stabilize the pelvis and hip joints and strengthens the pelvic floor muscles.
Training the pelvic floor can help prevent urine leakage, relieve lower back pain, and ease PMS.
First, lie face down and bend both knees to 90 degrees.
Then bring your heels together and apart.
Key points: relax your body, and when closing your legs, engage your inner thighs and your pelvic floor.
Aim to do 10 reps every day.
At-home throat trainingNEW!
Throat decline doesn’t only make it harder to speak; it can also affect swallowing and lead to choking incidents.
To help reduce the risk even a little, here are some simple exercises you can do daily.
First, inhale for three seconds and exhale.
Next, consciously engage the muscles around your mouth and cheeks and move your mouth widely while saying “u” and “i.” Then continue with sticking out your tongue, varying your pitch, and swallowing a small amount of water.
These simple exercises are suitable for anyone, so please give them a try if you like.
Improve grip strength with beanbagsNEW!
This is perfect when you want to gently strengthen your fingertip muscles.
The method is very simple: hold a few beanbags in both hands and slowly drop them one by one.
The actions of gripping and releasing naturally stimulate the muscles in your palms and fingers.
It’s fine to start with just a few.
As you get used to it, gradually increase the number—your grip strength and fingertip movements will become smoother, making it easier to grasp objects in daily life.
Enjoy this hand exercise, make it part of your routine, and keep your hands healthy for the long term.
Grip strength training with a hand gripperNEW!
Hand grippers, which can be used to train and improve grip strength, are an easy training item you can even buy at 100-yen shops.
By repeatedly squeezing for five seconds and then releasing, you can build grip strength.
If you perform the exercise consistently, your grip strength numbers will increase.
Doing many repetitions is effective, but to avoid injuring your hands, it’s best to start with just a few reps rather than pushing yourself.
Hand grippers come in various resistance levels, so choose one that suits the condition of the older adult who will be using it.
Swallowing muscle trainingNEW!
Some people may choke while eating or wake up at night coughing on saliva.
How about trying swallowing muscle training? This training focuses on the larynx, which serves as a lid for the trachea, to strengthen the muscles used for swallowing.
Lie on your back, bend your ankles to 90 degrees, and slightly lift your head.
Keep looking at your toes and hold that position for 60 seconds.
There’s also a method for abdominal exercises using a towel, so give it a try if you like.
Pelvic floor exercises while lying down (2): Side-lying positionNEW!
This is a training method that makes it easier to stabilize your body and sense your muscles.
First, lie on your side and bend your knees toward your abdomen to create a relaxed position.
While applying gentle resistance with your hand, try consciously tightening your anus and lower abdomen with a firm “squeeze” as you slowly exhale.
The pelvic floor muscles form the base of the pelvis, supporting the internal organs and playing an important role in urination and defecation.
Repeating these intentional contractions can be expected to enhance their function.
As you inhale, relax the effort, and repeat the same movement about 10 times on each side; your inner thighs and deep abdominal muscles will work together, helping to stabilize your core.