[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 Training (41–50)
Toe training
To help older adults stay healthy for as long as possible, it’s important to maintain balance function.
Walking is healthy, but it also carries a risk of falls.
For those who feel uneasy about that, we recommend toe exercises to train balance.
In fact, strengthening the toes can improve stability while walking and standing.
It can also help with foot problems such as hallux valgus (bunions) and floating toes, and may make your feet less prone to fatigue.
These exercises are easy to do while seated, so they’re suitable for any older adult.
Plus, you can enjoy fun activities like rock-paper-scissors with your toes, which can also help improve communication among seniors.
leg swing exercise
Leg-swing exercises are easy to do while standing or sitting, so they’re highly recommended.
They’re important for strengthening the lower body and improving balance.
In particular, they help older adults prevent falls and walk more steadily, so it’s best to make them a daily habit.
In fact, just swinging your legs 10 times can cut the risk of becoming bedridden by half—more than even walking 10,000 steps.
You can do this exercise either standing or lying down, so older adults can continue without strain.
It’s a relaxing activity you can enjoy while watching TV, making it suitable for just about anyone.
7-second squat
Let me introduce the 7-Second Squat, a muscle-training exercise that helps you build muscle efficiently.
Stand with your feet wide apart, toes pointing outward, and raise your arms straight forward at shoulder height.
Push your hips back and slowly lower your hips; when your thighs are parallel to the floor, hold that position.
Make sure your knees don’t go past your toes and your back doesn’t round.
Some people may picture squats as fast, repeated movements, but the key here is to do them slowly.
After one set, take a break and proceed at a comfortable pace.
If you’re unsure about your balance, you can hold onto the back of a chair while doing it.
Strengthening the inner muscles
The inner muscles located deep inside the body.
These inner muscles play an important role in supporting bodily functions, such as maintaining posture and stabilizing joints.
As a result, they can help prevent falls and increase basal metabolism.
By training your inner muscles, you can maintain proper posture for years to come.
It might sound like a difficult exercise, but simply getting on all fours is said to help train the inner muscles.
Depending on an older person’s condition, try gradually lifting the right and left hand and foot in turn.
Even just this can strengthen them effectively.
Tube stepping
Building exercise habits into your daily life is effective not only for preventing illness but also for improving cognitive function.
It can also boost motivation and appetite, helping you lead a richer life.
This video introduces a psoas (hip flexor) workout using a resistance band.
Step on the band with one foot, hook the other foot into the loop, and pull upward.
As you lift, focus on bringing your heel toward your buttocks.
As we get older, moving our bodies can start to feel like a chore, right? That’s why this training is highly recommended.
By sticking with it, you’ll experience a variety of benefits and start to find exercise enjoyable.
Give it a try!
Upper body exercises
This is a five-minute upper-body exercise.
While standing, alternate every 30 seconds between an upper-body movement and marching in place—upper body, then march, and repeat.
First, arm exercises: make large inward circles with your arms.
After marching, rotate them backward.
Next, raise both arms straight out to the sides to shoulder height.
Be careful not to let the height drop.
After another marching interval, lift your arms to shoulder height and punch forward, alternating making fists and opening your hands.
After marching again, finally raise your arms to shoulder height and twist each hand in opposite directions.
It’s a distinctive movement, so do it deliberately.
During the last round of marching, take deep breaths, then you’re done.
It’s just five minutes with simple movements, so it’s great even for people who aren’t confident about exercise.
Give it a try!
Core Strengthening Exercises
These are core-strengthening exercises you can do while seated.
First, sit toward the front edge of a chair and spread your feet wide.
Cross your arms in front of your chest, round your back, and lean forward.
Then lift your head and arch your back to come upright.
Aim for 10–15 repetitions.
Next, grip the back edges of the chair with both hands, lift both feet off the floor with your knees bent, then lower them back down once fully raised.
Do 10–15 reps of this as well.
For the last exercise, hold both sides of the chair, shift your weight by leaning your body left and right, and lift your hips off the seat, aiming for 10–15 repetitions.
Some of the movements are a bit complex, but by strengthening your core you can expect benefits like improved posture, fall prevention, and reduced fatigue, so try doing them little by little.