Abstract

As we enter our 60s and 70s, aging becomes a reality we all must face.
“I don’t want to become a burden on others.”
“I want to keep walking on my own two feet for as long as possible.”
These are wishes shared by many people. And making them a reality doesn’t require intense workouts or special training. What matters most is developing simple exercise habits that can be incorporated naturally into everyday life.
In this book, a nurse and certified health exercise instructor with experience guiding more than 100,000 people introduces practical, evidence-based exercises designed specifically for older adults. Drawing on extensive experience in the field and the latest data, the author addresses common concerns associated with aging, including lower back pain, knee pain, urinary incontinence, choking and swallowing difficulties, and cognitive decline.
The exercises are simple, gentle movements that can easily be incorporated into your daily routine. Carefully selected and organized into three progressive steps, they are easy to follow—even for those who are not comfortable with exercise—and designed to help you build lasting habits.
With these simple, “no-strain” exercises, you can maintain the strength and mobility you need to keep moving, stay independent, and live life on your own terms for years to come.

Author’s Information

Drawing on experience working as a nurse, including in orthopedics, the author has spent many years helping people suffering from lower back pain, stiff shoulders, and knee pain through exercise guidance.
After becoming a certified health exercise instructor in 2009, the author researched and systematized a unique approach to “effortless exercise”—a way of staying active without pushing oneself too hard.
To date, the author has provided exercise guidance to more than 100,000 people, while also training other instructors and supporting corporate health management initiatives.
As a board member of the Gifu Prefecture branch of the Japan Association of Health Exercise Instructors, the author continues to promote sustainable, accessible approaches to health and fitness that people can incorporate into their daily lives without overexertion.