Lovely senior life

[For Seniors] Core Training: Recommended Simple Rehabilitation

Work experience in a hospital as a physical therapistNakamū
I worked as a physical therapist at a general hospital for about four years. I’ve supported a wide range of patients, from those needing emergency rehabilitation to those doing rehabilitation at home at a comfortable pace. As a writer, I’d be happy to share health-related information with many people. Thank you, and I look forward to working with you!

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!

[For Seniors] Core Training: Recommended Simple Rehabilitation (41–50)

Core-strengthening exercises performed while seated

Get a body that doesn’t get tired—prevent falls and improve posture with core-strengthening exercises! [Senior Exercises]

Core-strengthening exercises performed while seated

With these core-strengthening exercises, let’s work on preventing falls and improving posture! Sit on a chair with your feet spread wide.

Cross your arms in front of your chest and lean forward while rounding your back.

Keeping your head up, slowly raise your upper body back up.

If this movement is difficult, lean forward with both hands placed on your knees.

This video introduces two seated core-strengthening exercises.

Seated exercises are easy to incorporate even for older adults.

Doing them together as a group activity can also boost motivation.

Please adjust to your individual condition and perform within a comfortable, safe range.

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Core training to achieve the necessary firmness

[Senior Training] How to strengthen your core to build the tension needed for improved posture and balance

Core training to achieve the necessary firmness

When you think of core and abdominal training, you might picture intense workouts.

In this video, however, you’ll find many exercises that are easy for older adults to incorporate.

While seated, move your arms and legs deliberately and with a large range of motion to engage your abs.

Be sure to take short breaks as needed.

The video includes exercises ranging from easier to moderate difficulty, so choose a routine that suits each individual.

Core and abdominal training can help improve balance and posture.

Try adding these exercises to your daily routine and enjoy staying active and feeling great!

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Exercises using a stick

[Exercise with a Stick for Seniors] At day service or at home! Seated stick exercises designed by an occupational therapist!

Exercises using a stick

Exercises using a stick are easy for older adults to try.

They can help maintain overall flexibility and are said to offer brain-training benefits and help prevent falls.

Full-body exercises stimulate brain activity and can help prevent dementia.

Stick exercises also include seated options, making them recommended for seniors who have difficulty standing.

Twisting your body while holding a stick, or extending your arms forward at chest height and gripping the stick, also works the fingers.

Encourage seniors to do these at their own pace and enjoy the process.

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standing on one leg

Exercise Habits from Age 65: Even if you’re not good at exercise, it’s okay! Improve posture and strengthen bones with simple one-leg stands!

standing on one leg

As we get older, some of us may feel uneasy about moving our bodies or exercising.

So this time, we’re introducing a simple, easy activity you can try: single-leg standing.

It’s said that doing three sets of one minute each of single-leg stands can place about the same load on your hip joints as walking for 50 minutes.

Walking for 50 minutes every day takes determination, doesn’t it? With single-leg standing, you can do it indoors and give it a try more easily.

Try holding one leg up, or lightly moving it up and down, and do a one-minute single-leg stand.

If you’re worried about your balance, it’s fine to place a hand on the wall for support.

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Oblique core training.

Core training! Contract your side muscles all at once as if you’re picking something up from the floor! #shorts #training #wheelchair #exercise

Oblique core training.

This is a core workout for the sides of your torso that you can do while sitting in a chair.

Sit on a chair and extend both arms out to the sides at chest height.

From there, move your body side to side.

It’s a simple movement, but it strengthens your obliques and can help improve posture and make your movements smoother.

You can also expect benefits for your internal organ function, as well as improved breathing and increased vocal volume.

As a movement image, try moving as if you’re picking something up from the floor.

Because it can be done while seated, it seems easy to enjoy while chatting with those around you, which may also encourage more interaction among older adults.

Older adults who use wheelchairs are encouraged to give it a try as well.

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In conclusion

Core training is an important habit for making everyday life safer and more comfortable.

However, sudden intense exercise can lead to injury, so please be careful.

Try to work on it consistently without overexerting yourself.

Be sure to make time to move your body and have fun doing it!