[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] Exercises to Walk Again. Fall Prevention
- [For Seniors] Recommended Easy Strength Training
[For Seniors] Core Training: Recommended Easy Rehabilitation (21–30)
One-Leg Balance Exercise
In everyday life, don’t you sometimes suddenly lose your balance? This is especially something to watch out for among older adults, as losing balance and falling can lead to injuries.
A recommended way for seniors to train their balance is the one-leg balance exercise.
Since it’s done one leg at a time, use a chair or wall for support.
It strengthens the lower body, making it effective for preventing falls.
The movements are all slow and controlled, so it’s nice that you can keep it up without overexerting yourself.
Kneeling balance practice
In our usual way of standing, we might hold onto something, but we rarely pay attention to the finer details.
This exercise intentionally makes your stance unstable so you can become aware of the muscles you use when standing and improve your balance.
Slowly move into a kneeling position, and from an upright kneel, shift your weight to one side at a time while paying attention to which muscles you’re engaging.
Since kneeling and maintaining balance can be difficult, use a chair for support or try other methods that make it easier as you go.
[For Seniors] Core Training: Recommended Simple Rehabilitation (31–40)
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.
Neck strength training
They say the head weighs more than 5 kilograms.
Your neck supports that heavy head every day, and when it can no longer keep up, you start to develop a hunched posture.
Being hunched also means your balance is off.
That can lead to falls, so let’s strengthen the neck muscles through training to better support the head.
Place both hands on a chair and lift and lower your head.
Then, in the same position, turn your neck to the side and to the back.
Move your neck slowly and adjust the number of repetitions to match the pace of older adults.
glute bridge exercise
Some older adults may be struggling with lower back pain.
One cause of back pain can be a decrease in muscle mass.
To help prevent it, try strengthening your gluteal muscles.
This can also help improve posture.
Lie on your back with both knees bent and spread apart, and place your hands on your knees.
From this position, lift your hips, focusing on raising your navel upward.
For older adults, try one set of 10 repetitions within a comfortable, safe range—without overexerting yourself.
squat
Here’s a squat that’s recommended even for people who aren’t good at exercising.
When you hear “squat,” you probably imagine repeatedly sitting down and standing up.
You might also picture a tough workout that leaves your calves feeling tight afterward.
The squat we’re introducing here involves extending both hands forward and gently lowering and rising.
Aim for 20 to 30 repetitions, but try continuing until your thighs feel tired.
For older adults, it’s fine to do the squat while placing your hands on a wall for support.
Slow training for the core and lower limbs
Here’s an exercise that trains your core and lower limbs at the same time.
Sit with your legs extended in front of you.
Bend one leg and bring it toward your chest.
The key is to move slowly rather than quickly.
When doing this with a large group, please be mindful of each person’s physical condition.
Moderate exercise not only strengthens muscles, but also improves blood flow and intestinal activity, which can boost appetite.
It also helps you find enjoyment in daily life and energizes you for tomorrow.
Give this exercise a try and enjoy all its benefits!
