[For Seniors] Core Training: Recommended Simple Rehabilitation
Many people make exercise a habit to maintain their health.
Core training is one of the most important forms of rehabilitation: it strengthens the muscles that support posture, helps prevent falls, and supports everyday movements.
Here, we introduce simple core exercises that older adults can do without overexertion.
These methods can be done while seated in a chair and use simple, equipment-free movements, allowing you to train your body safely and effectively.
Start at your own pace and aim for a vibrant daily life in both mind and body!
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[For Seniors] Core Training: Recommended Easy Rehabilitation (21–30)
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.
Northern Country Spring Exercises
We would like to introduce an exercise set to the classic song “Kitaguni no Haru,” which most older adults are likely familiar with.
March in place during the intro, then raise and lower your hands, do open-and-close (grip-and-release) movements, and tap your hands, shoulders, and knees.
There are also twisting motions for the neck and torso, so be careful not to overexert yourself.
It’s a good idea to review the movements beforehand if it’s your first time.
When doing this as a recreation activity at a senior facility, giving prompts such as “Next is marching in place,” each time will make it more enjoyable.
Seated Balance Exercises
Some older adults may feel that training their balance is too challenging.
For those people, we recommend this seated balance exercise.
Because it’s done while sitting, it’s reassuring even for those who aren’t good at exercise.
Although it’s a seated workout, the key is to pay attention to your posture and how you sit.
Tilt your pelvis upright and stretch your back firmly as you perform the movements.
In addition to improving balance, it also promotes blood circulation, providing a refreshing effect for both body and mind.
Be mindful of your mental well-being as you incorporate it, too.
Balance training using a chair
For older adults, being able to maintain balance is important because it helps prevent falls.
The chair-based balance training introduced here is valuable for preventing falls and improving walking stability.
Many older adults feel uneasy about exercising while standing.
In such cases, chair-based balance training is recommended! Not only is it safe, but it also lets you strengthen your core and lower body muscles without strain.
In fact, improving core flexibility helps maintain balance more than simply walking with your feet on the ground.
Give it a try and feel the difference.
Walking balance practice
Falls are especially likely to occur while walking, and those automatic, half-conscious movements increase the risk.
This session slightly modifies and makes the act of walking more challenging, aiming to improve everyday walking balance.
You’ll place your stepping foot and bend your knee in ways different from usual, then take small steps while maintaining balance in that unstable position.
Another key point is to keep your upper body upright so the effort transfers properly to your muscles as you move forward.
Balance training in a walking posture
Walking is very important for your health, isn’t it? For older adults to maintain their balance, it’s essential to strengthen the core.
The key is to train using the whole body so you’re not walking with just your legs.
Since this movement activates muscles you don’t usually use, make sure to hold on firmly with both hands to a chair or something stable for safety when you do it.
Even if you usually walk without thinking, simply paying attention to your hip movement and posture can help improve your balance.
Why not incorporate this movement into your daily walks?