Question 1

Is a low-impact workout enough exercise for seniors?

Accepted Answer

Yes, when done consistently — combined with daily walking, three sessions a week of strength and balance work like this meets the general activity guidance for older adults from WHO and CDC.

Question 2

Do I need any equipment for this workout?

Accepted Answer

Just a sturdy chair or counter to hold for balance; everything else uses only your bodyweight.

Question 3

Should I check with a doctor before starting?

Accepted Answer

Yes, especially if you have a heart, lung, joint or balance condition, have had a recent fall or surgery, or have not exercised in a long time.

Question 4

What if I cannot balance without holding something?

Accepted Answer

Hold a chair or counter with one or both hands for as long as you need to — that is a normal and safe way to do every exercise in this plan.

Question 5

Is it normal to feel some muscle soreness after this workout?

Accepted Answer

Mild muscle tiredness for a day or two is normal as your body adapts; sharp or worsening joint pain is not, and should be checked by a doctor or physiotherapist.

Question 6

Can this routine help with falls?

Accepted Answer

Balance exercises like the standing side leg raise and sit-to-stand can help improve stability and strength, which studies suggest may help reduce fall risk, though no exercise can guarantee against falls.

Question 7

How do I know when to make an exercise harder?

Accepted Answer

Once 2 sets feel comfortable and you can complete them without needing the chair for support, add a set or a few more reps rather than increasing several things at once.

種目	セット	休憩
その場足踏み	1 × 60 秒片側	30 秒
椅子スクワット（立ち座り運動）	2 × 8-12	60 秒
壁腕立て伏せ	2 × 10-12	60 秒
ステップアップ（踏み台昇降）	2 × 8 片側	60 秒
スタンディング・サイドレッグレイズ	2 × 10 片側	45 秒
カーフレイズ（自重）	2 × 12	45 秒
バードドッグ	2 × 8 片側	45 秒

高齢者の運動：安全に、無理なく体を動かす

1週間の予定

セッション

やさしい全身運動

ステップアップの方法

言語