[For Seniors] Recommended Easy Strength Training

Exercises you can do while lying down

Prevent falls and being bedridden by strengthening the lower body! Gentle exercises [Senior Exercises]

Here are some fall-prevention exercises you can do while lying down.

They’re safe for anyone, so I highly recommend them.

First, lie on your back and bend both knees.

Keeping your knees together, lower them to the left and right to stretch your lower back and spine.

Be sure to keep your back on the floor as you do this.

Next, with both legs extended, lift one leg at a time.

If that’s difficult, it’s fine to bend your knee.

After that, bend both knees again and open them wide, then close them.

Next, engage your legs and lift your hips off the floor.

Be careful not to lift too high, as it can strain your lower back.

Then, keeping both knees bent, lift both feet off the floor—this works your abdominal muscles.

Finally, with your knees bent, slowly raise and lower your toes.

The muscles in your lower body make up about 70% of your total muscle mass.

By focusing on strengthening the lower body, you can improve walking stability, make daily activities easier, and help prevent becoming bedridden.

Incorporate these exercises into your daily routine and enjoy a healthier life.

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Chest workout while lying down

[Strength Training with a Plastic Bottle] Chest Muscle Workout While Lying Down, Taught by a Physical Therapist (For People with Respiratory Conditions)

How about a chest workout you can do while lying down? Lie on your back, hold water-filled plastic bottles in both hands, and position them at shoulder height.

Keeping your elbows straight, slowly raise your arms and bring your hands together in front of your chest.

It’s more effective if you avoid holding your breath.

Inhale with your arms lowered, then exhale as you lift and lower your arms.

Keep a steady, slow pace throughout.

Some older adults may feel that exercise is a high hurdle.

This workout is easier to try because you can do it while lying down and at your own pace.

Please give it a try!

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Glute exercises for walking stability

[Fall Prevention] Any method that suits you is fine! Strengthening your glutes will stabilize your walking!

Glute muscles are important for stable walking.

Today we’ll introduce a workout that focuses on the glutes.

Hold onto the back of a chair, keep your back straight, and lift one leg to the back and to each side.

Keep your toes pointing forward—that’s the key.

Next, lie face down and lift one leg until the thigh rises, then hold it in the air for 3 seconds.

Then lie on your side, bend the knee of the lower leg for balance, lift the top leg straight up, and hold it in the air for 3 seconds.

Finally, lie on your back with your knees bent and lift your hips.

Be careful not to arch your back, as it can strain your lower back.

Practice steadily to help prevent falls!

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One-Leg Balance Exercise

Prevent Falls with Better Balance! One-Leg Balance Exercise for Seniors

Here are some stretches to build the balance needed for daily activities like putting on pants or stepping over the bathtub.

They’re basically done standing on one leg, but if you feel unsteady, it’s fine to place a hand on a wall or hold the back of a chair.

Start by placing your hands on your hips and stand on one leg for 30 seconds, alternating legs.

Next, while staying on one leg, swing your raised leg forward and back, then side to side.

As you get used to it, try swinging it more broadly.

Then, still on one leg, draw circles in the air with your foot.

Finally, while standing on one leg, draw the numbers 1 through 10 in the air.

You may feel wobbly at first, but try aiming to keep it up for 20 seconds to start.

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Psoas muscle training to prevent slouching and unsteadiness

Posture Improvement for Seniors: Iliopsoas Training You Can Do Lying Down! — Prevent Rounded Shoulders and Unsteadiness — #48

If the iliopsoas muscles become weak, it can lead to a slouched posture and unsteadiness.

Let’s strengthen the iliopsoas to help prevent falls and improve posture! This video introduces two exercises you can do while lying down to train the iliopsoas.

Once you’re lying on your back, slowly lift your knees alternately from side to side.

If there’s a gap between your lower back and the floor, it can cause back pain, so be mindful to keep that gap from forming.

Exercises you can do while lying down are safe even for older adults, making them great for recreational activities in senior care facilities.

Please use this as a reference!

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Training from shoulders to arms

Strength Training with a Plastic Bottle: Lateral Shoulder Exercises Taught by a Physical Therapist (For People with Respiratory Diseases)

Let’s use a plastic bottle to train your shoulders and arms! If you feel unsteady standing, please do it while seated.

Hold a water-filled plastic bottle, straighten your elbows, and lift your hands overhead.

Then slowly lower both hands back down to the starting position.

The key is not to hold your breath: inhale with your arms down, then exhale as you lift your arms and lower them.

Adjust the amount of water and the speed of your arm movements to match your own physical condition, without overexerting yourself.

This is an ideal exercise for older adults who haven’t had many opportunities to be active.

Give it a try!

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Fall-prevention stretches

Fall-Prevention Exercises for Seniors [Stretching Edition]

Here are some fall-prevention stretches you can do with just a chair.

While seated, place one foot on the opposite knee, hold your ankle with your hand, and rotate it.

The key is to make big, slow movements.

Next, extend one leg straight out in front, hold your knee with your hands, and bow forward.

This stretches the muscles behind the knee and helps your legs move more smoothly.

Then place one ankle on the opposite knee again, and bow forward to stretch your gluteal muscles.

Finally, place your knee against the chair and shift your weight forward; this will stretch the muscles around your abdomen and help you take larger steps.

By stretching the muscles important for walking, you’ll improve the flexibility of your muscles and joints, making the joints needed for walking move more easily.

It’s more effective when done consistently, so give it a try.

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