[For Seniors] Rehabilitation exercises targeting each body part: Introducing easy routines you can incorporate without strain
Moving your body helps refresh both mind and body.However, it can be difficult to keep it up consistently.So this time, we’re introducing rehabilitation exercises that older adults can do comfortably at their own pace.We’ve gathered a variety of exercises focused on each body part—from fingertips to the neck and shoulders, lower back, knees, and ankles.It’s packed with activities that will warm both your heart and body.Being able to do it enjoyably and without strain is the key to consistency!Enjoy a healthy time that brings smiles to your face as you chat with those around you.
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[For Seniors] Rehabilitation exercises focused on each body part. Introducing easy exercises you can incorporate without strain (21–30)
Hand and eye brain-training exercisesNEW!
The key is to deliberately synchronize eye movements with hand movements to give your brain just the right amount of confusion and stimulation.
Keep your face facing forward.
Since only your gaze and hand are moving, it’s easy on the body, yet even these simple motions require concentration.
This makes it useful for switching mental gears and training attention.
By changing patterns—making eye and hand movements the same, or the reverse—you avoid monotony and can keep going without getting bored.
Rather than doing it perfectly, the very process of making mistakes and adjusting activates the brain.
It’s easy to do even for short periods, making it a low-burden hand-and-eye brain-training exercise you can use as a quick refresh during spare moments.
Eye exercises to relieve eye strainNEW!
When you spend extended periods without moving your eyes much, the surrounding muscles tend to stiffen, leaving a lingering heaviness and fatigue.
The key to this exercise is to gently loosen the muscles and promote circulation by slowly moving only your eyes without moving your head.
The acupressure around the eyes is also performed lightly, as if drawing a picture, making the stimulation gentle and reducing any sense of strain.
Movements like opening and closing the eyelids and shifting your gaze up, down, left, and right are simple and easy to remember, so they’re easy to incorporate even for short periods.
They’re also easy to do casually when you’re tired, making it simple to keep up with regularly.
By doing them frequently in your daily routine, you can expect to reduce eye heaviness and discomfort and enjoy a refreshed feeling.
Exercises that use the arms and shouldersNEW!
Once you’ve done some warm-up exercises and relaxed your body, let’s start by moving the shoulders.
Raise your right shoulder while lowering your left, then reverse the movement.
After working the shoulders, we’ll train the biceps.
Open both arms out to the sides and bend your elbows to 90 degrees.
Imagine making a muscle-flexing pose and do both arms together.
There are various other movements too, so take it slowly.
If you have difficulty raising your arms or feel pain, stay within a comfortable range.
A simple health exercise that involves swinging your armsNEW!
Perfect for the cold season! This is a health exercise that helps boost body temperature and stamina.
The best part about this routine is how simple it is—just swinging your arms.
Rotate your arms to 90 degrees and swing, or straighten your elbows and swing; with just a few simple movements, your body will start to warm up.
Although arm swinging is a simple motion, it’s not something we usually keep doing in daily life, so it effectively engages your muscles.
If standing is difficult, you can do it seated, too!
Arm exercises that intensely train the armsNEW!
It’s also recommended as training to raise the overall quality of your everyday movements.
By rotating your arms outward and inward, you can strengthen your shoulder blades.
Deliberately moving slowly and focusing on your muscles will help you rediscover ways of using strength that you might not usually notice.
In addition, performing the movements in time with a rhythm or count enhances concentration, making it a highly satisfying workout even in a short period.
Focusing on moving your palms and fingers also helps activate the brain, so try to be mindful of each and every movement as you practice.
Locomotive Syndrome Prevention Exercises: Strengthening the Thighs and Abdominal MusclesNEW!
A “locomotive” exercise that strengthens your abs and thighs, making your gait more stable and going out or taking walks more enjoyable.
Raise your thigh so that your knee comes up to navel height.
It’s also important to practice lifting one leg without letting the sole of your foot touch the floor.
For any movement, lightly rest your hand on a chair or similar support to help stabilize your balance so you can exercise with confidence.
It’s easy to fit in while watching TV or before meals, so give it a try.
Ina Town Locomo Exercise Heel RaiseNEW!
A heel raise from the Locomotive Syndrome exercise set that you can do without straining your body.
When you move, place your feet shoulder-width apart, point your toes straight ahead, and lift your heels.
Be careful not to arch your back—that’s another key point.
If you place your hands on a desk or handrail, your balance will be more stable, so try that if you feel unsteady.
Counting out loud as you go may also be helpful.
It’s an exercise that’s easy to incorporate into daily life, so try it within a comfortable range according to how you feel.