[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
- For seniors: Enjoyable stick exercises. Easy workouts.
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Recommended Handmade Activities! Simple Ideas
- [For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
- Recommended simple exercises for recreational activities for the elderly
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Easy to try. Fun, crowd-pleasing recreation
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
[For Seniors] Recommended Easy Strength Exercises (21–30)
Exercises to prevent a hunched back
To strengthen your back muscles, it’s important to move your shoulders.
If you can move them properly, it will help support correct posture and also improve rounded shoulders.
This is a training routine you can do while seated, slowly moving the muscles around your shoulder blades.
Follow a sequence that supports shoulder movement with coordinated arm and torso actions, and take your time to rotate your shoulders slowly.
It’s also important to proceed while exhaling slowly—relaxing will help increase your shoulder’s range of motion.
Pilates exercise to move the back
It’s easy to go about your day without paying much attention to your back, and you might be losing strength there without noticing.
This is a training routine that brings awareness to the back and strengthens it in coordination with the arms and shoulders, incorporating elements of Pilates.
The basics are to focus on the shoulder blades and perform movements that engage the shoulders, while also maintaining posture so the shoulder blades can move properly.
If you’ve never really paid attention to this area before, it can be hard to grasp how to move your shoulders.
So it’s best to start by moving slowly and checking your shoulder motion first.
[For Seniors] Recommended Easy Strength Training (31–40)
Simple back exercises you can do while sitting
When people hear the word “training,” they may imagine something that puts a strain on the body and shy away from it.
This is a simple back exercise, done while seated, that I especially recommend for those who have a negative image of training.
The method is to sit and lean your upper body slightly forward, then hold that position.
With correct posture, even this alone engages your back muscles.
It’s also important to use your arms properly to keep your forward-leaning posture straight.
Leg exercises with beanbags
Here’s a foot exercise you can do indoors using beanbags.
Sit in a chair and place one beanbag on your knee.
Do a marching motion with the leg that has the beanbag on it.
Start with one leg, then gradually try placing beanbags on both legs or increase the number of beanbags.
Not only does this work as a foot exercise, but keeping the beanbags from falling while you march also helps improve concentration.
Because it doesn’t require heavy objects and can be done while seated, it’s recommended for older adults as well.
When the weather turns warm, you feel like moving your body, right? This simple indoor beanbag foot exercise is an easy way to get started.
Gluteus medius training
As we get older, it inevitably becomes harder to maintain our balance.
For older adults who feel their balance has been declining lately, I recommend training the gluteus medius.
You can do it standing, and it’s a routine you can continue without overexertion, so it’s reassuring.
Strengthening the mid-gluteal area helps stabilize your walking and can reduce the risk of falls.
The exercises I’m introducing today can be done a little each day, so they’re easy on the body.
Hold onto a chair or something stable, and move one leg at a time.
Exercises to strengthen your body’s core
For older adults, falls can easily lead to injuries and are very dangerous.
To prevent falling, it’s important to regularly train your balance.
The exercises introduced here strengthen your body’s central axis, helping stabilize balance when standing and walking, which can reduce the risk of falls.
If your body’s axis is weak, your back tends to round, which can cause a hunched posture and lower back pain.
By strengthening the core, your spine naturally straightens, helping you maintain proper posture and making your body less prone to fatigue.
These exercises can be done while seated, so they’re recommended for anyone.
Exercises to strengthen the core
Older adults want to stay healthy and energetic for as long as possible, don’t they? Some may think that means they have to do intense exercise.
In particular, core training is important for improving balance.
People often assume strengthening the abdominal muscles is difficult, but this exercise can be done easily while seated without overexertion.
By slowly moving your arms and legs, you can do simple core workouts at home.
It helps improve posture and can also prevent falls.