[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] Fun and Easy! Fall-Prevention Exercises for Older Adults
- For seniors: Leg-strengthening exercises you can do without overexertion.
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- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
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[For Seniors] Recommended Easy Muscle Training (51–60)
Fall prevention strength training
Let us introduce some easy fall-prevention strength exercises you can do while sitting in a chair.
Lifting your toes helps prevent tripping over small bumps like carpet edges or tatami borders.
Raising your heels builds the push-off power you need for stable walking.
Exercises that lift the thighs, such as knee raises, help support your body, and strengthening your abdominal and gluteal muscles helps you brace yourself if you start to wobble.
You can do these while watching TV or chatting, so please give them a try!
Neck strength training
Some older adults may suffer from stiff shoulders or lower back pain, don’t you think? It might be related to a decline in neck muscle strength.
Since the neck muscles connect to the shoulder and lower back muscles, they can have an impact.
This time, we’ll introduce neck strengthening exercises to help prevent loss of neck muscle strength.
Try moving your neck up and down and diagonally while seated.
It’s said that the head weighs about 5 to 6 kilograms.
Neck training places a load comparable to lifting that same weight.
Please adjust the number of repetitions and how often you do the exercises to suit older adults.
Pelvic floor muscle exercises
Some older adults may experience urine leakage when lifting something heavy or when coughing or sneezing.
This may be due to weakening of the pelvic floor muscles and the urethral sphincter, which helps tighten the urethra.
Leaking urine during small, everyday actions can be troubling.
So, here are some exercises to strengthen the pelvic floor muscles.
Try exercises such as lying down with your knees bent and lifting your hips, leaning against a desk for support, or doing seated exercises.
Adjust the exercises to suit the individual’s abilities and avoid overexertion.
The key is to continue doing the exercises regularly.
In conclusion
This time, we introduced simple strength-training exercises for older adults.
Did you find ones that suit you? Consistency is important when it comes to exercise.
Start little by little with the ones you feel you can do.
If you keep at it, you’ll really feel your strength improve!