[For Seniors] A stepping exercise that extends healthy life expectancy. Move your body joyfully while doing brain training
Gentle indoor exercises that let you move your body easily are simple to incorporate into daily life and are effective for relieving stress and maintaining or improving muscle strength.
This time, we’ll introduce a variety of stepping exercises that older adults can safely practice.
The appeal of stepping exercises is that they gently warm the body at your own pace without putting undue strain on the legs or lower back.
Time spent moving your feet to a rhythm will help brighten and loosen both mind and body.
Enjoy a pleasant moment of refreshment while communicating together with older adults.
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[For Seniors] A step exercise that extends healthy life expectancy. Move your body while enjoying brain training (1–10)
Energetic Stepping Exercise: A seated routine to move the whole bodyNEW!
If you don’t go out much these days, have fewer chances to walk, or find standing tiring… we recommend a seated marching exercise for older adults.
Let’s start by warming up with some simple prep exercises! Open your hands wide and do some light marching as you go.
Once your body is ready, we’ll move into a full-body workout that combines marching with arm movements.
Gently stretch your arms in a relaxed, pleasant way, while keeping a steady rhythm with your feet as you march.
It’s great that you can do this seated indoors.
It’s easy to make this part of your daily routine, so keep it up together with your friends!
Stepping Calculation ExerciseNEW!
Try the anywhere-friendly “stepping calculation” exercise.
While stepping in place, count backward: “100, 99, 98, 97…” In fact, in addition to strengthening leg muscles to prevent falls, it’s also important to enhance the brain’s attention function.
Performing two different tasks at the same time—like stepping while counting—is effective for improving attention.
Start with a small range and gradually increase it.
Enjoyment is key, so don’t worry about mistakes—just keep going.
High-speed stepping exerciseNEW!
The “fast marching-in-place exercise,” which helps improve the motor nervous system, is a simple leg workout that even older adults can start easily.
Sit slightly forward on a chair and hold the seat with your hands to keep your body stable.
For 10 seconds, march your feet as quickly as you can while counting.
It’s also fun to add variations, such as circling both hands in front of your chest, clapping rapidly, or folding and extending your fingers as you go.
Try each version within a comfortable range for you!
[For Seniors] A stepping exercise that extends healthy life expectancy. Move your body while having fun and training your brain (11–20)
Boost your stamina with one minute of marching in placeNEW!
When you think about building a healthy body, walking is probably the first thing that comes to mind.
However, for older adults there is a risk of falling, and on hot days heatstroke is also a concern.
So let’s move our bodies indoors, where it’s easier to control the temperature and we can prevent the risk of falls in advance.
Basically, we’ll move the upper body while marching in place in 20-second intervals.
Finally, while alternately bringing each heel up to your buttocks, touch your palms together behind your back.
walking exercisesNEW!
Here is a walking exercise suitable even for those aged 70 and over.
First, sit deep in a chair and extend one leg forward.
Keep the knee straight and point your toes toward the ceiling.
Then slowly lean your upper body forward to stretch the muscles along the back of the leg.
After that, alternate extending each leg forward and lifting the knees to mimic the motions of actual walking.
When you finish, gently rub both legs and take deep breaths to relax your body.
Incorporate this routine into your daily life to stay healthy and enjoy each day.
Stepping exercise while lying downNEW!
When you hear “marching,” you might picture doing it standing or sitting, but let’s make it easier—this time we’ll do it lying on your back.
Start with your knees bent, then move your legs alternately as if drawing both knees toward your chest.
Next, increase the intensity by doing it with your legs extended.
March for 20 seconds.
Swing your arms as well, and strengthen your lower body while lying down.
The 20 seconds is just a guideline, so set a duration that you can continue without overexerting yourself.
Stepping leg workout using a chair and a wallNEW!
Why not try a stepping muscle workout that also trains your internal organ function and core strength? As we age and lose muscle strength, the core weakens, the upper body can’t stay supported, and we end up hunched over.
You may feel you can’t sit up straight or walk well, yet exercises to train the core seem tough, so you might be putting them off.
But this routine is easy even for older adults.
You simply place your hands on a chair or wall, keep your body at a slight angle, and march in place—so it’s easy to get started.