Reference; https://mbp-japan.com/jijico/articles/32363/
Modified and translated by CFJA
What kind of strength training helps people in their 90s expand their range of activity?
One of the reasons for a reduced range of activity is a smaller stride. To increase stride length, you need the strength to move your legs forward. The muscles in the thighs, hips, and abdomen are crucial for this motion. An effective exercise to strengthen these muscles is the squat. The word “squat” means “to crouch down,” and there are various methods of performing squats in strength training. Below is a method suitable for people in their 90s:
Squat Method for People in Their 90s
1.Stand upright. If you cannot stand straight, hold onto the back of a chair or a sturdy object.
2.Stand naturally, with your feet shoulder-width apart and your toes pointing outward at a 45-degree angle.
3.Inhale as you slowly squat down, keeping your back straight.
4.Lower your hips as close to the floor as possible within your range of ability.
5.Exhale as you slowly stand up, keeping your back straight.
6.Repeat steps 3–5.
If you can perform even one repetition, it indicates sufficient muscle strength for walking. For those unaccustomed to exercise, just three repetitions can be tiring. Start with three repetitions, three times a day, for about a week. After the second week, increase to three sessions a day (morning, noon, and evening), with three repetitions per session. Incorporating this routine before meals is recommended.
As you improve, gradually increase the number of repetitions:
• After 1 month: 5 repetitions per session.
• After 2 months: 7 repetitions per session.
• After 3 months: 10 repetitions per session.
With consistent progress, walking distances will increase, walking speeds will improve, and life expectancy will likely extend. This could enable independent living well beyond the age of 100.
Alternative Exercise: Leg Raises
For individuals unable to stand, leg raises while lying down are also effective. Below is a method suitable for people in their 90s:
1.Lie on your back on a firm surface that doesn’t let your back sink and keeps you warm.
2.Inhale as you lift both legs together, keeping the inner sides of your knees touching if possible.
3.Exhale as you lower both legs, keeping the inner sides of your knees touching.
If lifting both legs is too difficult:
4-1. Inhale as you lift one leg.
4-2. Exhale as you lower the same leg.
5-1. Inhale as you lift the other leg.
5-2. Exhale as you lower the other leg.
Start with one session per day, performing as many repetitions as possible. For those who can only lift one leg, alternate legs and repeat. Gradually increase to continuous repetitions over time. When performing consecutive repetitions, raise your leg again before it touches the floor. The angle of the leg lift can be adjusted to your ability. Avoid causing back pain, and focus on performing the exercise safely and consistently.
Importance of Consistency
The famous Japanese longevity twins, Kin-san and Gin-san, became well-known for starting strength training in their late 90s. Kin-san, who had been unable to move, regained her mobility and lived energetically until 107. Her sister Gin-san, who joined her in the training, lived to 108. Their story underscores the importance of strength training, even in your 90s.
To live a healthy life throughout your years, the habits you develop from your 20s to 60s also play a vital role.
AcuMoxa and yoga therapy are ideal for supporting independent living in people in their 90s.
To live to 110, having strong internal organs is also essential. For those with organ-related illnesses or individuals who experience knee or back pain during exercise, acumoxa can be a powerful ally. AcuMoxa is a “dual internal and external therapy” that can stimulate internal organ function through external treatment.
If conventional treatments like medication (internal medicine) fail to provide relief, or if pain persists even after surgical interventions (external medicine), I highly recommend trying acumoxa therapy. It can help restore balance to the body, enabling you to continue strength training and maintain an active, healthy life in your 90s.
If you are interested in acumoxa, consult a nearby acupuncture clinic or a medical facility where certified acupuncturists are available.
For enhancing physical functions and cardiorespiratory health, yoga therapy is an excellent option. Yoga therapy is tailored to individual needs, making it suitable for older adults or those with reduced physical strength. You can start practicing yoga even after turning 90.
What do you need to live to 110?! Is strength training the key once you reach your 90s? 01