Let's extend our healthy lifespan! Care exercises to stay active and energetic forever
As we get older, it can become harder to move our bodies, and we may feel our stamina declining.
Some of you might be thinking, “I want to take preventive steps before my body becomes less mobile.”
In this article, we introduce exercise routines for elderly adults to help maintain a healthy body!
We’ll cover a wide range of exercises—from simple routines you can do while seated to slightly more challenging ones.
Use these ideas as fun ways to extend healthy life expectancy, perfect for day services or recreational activities in care facilities!
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- [For Seniors] Fun Exercises You Can Do While Seated
Extend your healthy life expectancy! Care exercises to stay active forever (21–30)
Singing and exercise medley of summer children’s songs
As an indoor exercise activity, seated calisthenics are a classic choice.
Even while sitting, you can move your body well and refresh your mood, so give it a try and dance along.
You can use any music you like, but if you want something widely recognized that everyone can hum to, summer children’s songs are recommended.
There are plenty of summer-themed nursery songs such as “Kamome no Suiheisan” (Seagull Sailor), “Fujinoyama” (Mount Fuji), and “Ware wa Umi no Ko” (Child of the Sea), so pick some popular tunes.
Loosen up your body by spreading your arms and marching your feet to the rhythm!
Showa Era Classic Song Rhythm Exercises
When it’s too hot to go outside, why not have fun moving your body indoors? What we’re introducing is rhythm exercises danced to classic Showa-era hits.
They’re basically done seated, so even those who find it difficult to dance standing can enjoy them.
Because many of the moves involve large upper-body motions, be sure to leave enough space between chairs when doing this with multiple people, such as in a facility activity.
Depending on the song, wearing a happi coat or dancing with a folding fan can help you enjoy the atmosphere of the music, so it’s recommended.
Let's extend our healthy life expectancy! Care exercises (31–40) to stay active and energetic forever
Summer children’s songs – sing-and-dance medley
Let’s try doing sing-along exercises with summer children’s songs like “Hamabe no Uta,” “Natsu wa Kinu,” and “Ware wa Umi no Ko.” Many older adults may have sung these songs during their school days or with their own children, don’t you think? Exercises based on familiar songs may be easier for seniors to take part in.
Accompanied by music, we’ll do movements such as raising arms and legs while seated in a chair, as well as clapping along.
Singing together while exercising can also be a refreshing change of pace for older adults.
If Kamepatakara Song Exercise
@rizumicalgass If Turtles 'Patakara♪ Singing Exercise'Preventive Care ExercisesSmile ActivityDementia preventionBrain training exercises#SeniorActivities#RhythmicalGas#NijiiroVideoGrowing Together as Parent and Child
♪ Original Song – Rhythmic Gas – Rhythmic Gas
Why not try some mouth-area exercises to the tune of the children’s song “Usagi to Kame” (The Hare and the Tortoise), which every Japanese person has heard? It’s simple: change the lyrics “Moshi moshi kame yo” to the syllables pa-ta-ka-ra and vocalize them.
Once you get used to it and feel more comfortable, add hand claps or foot stomps.
Doing multiple movements at the same time turns it into a dual task, which can also help train your brain.
You can do it anywhere, and doing it before meals is especially effective for preventing aspiration.
Patakara exercises with butterflies
We’d like to share an idea for training oral functions—such as chewing strength and swallowing ability—set to the well-known children’s song “Butterfly” (Chōchō).
The method is very simple: just replace the lyrics with the sounds pa-ta-ka-ra and sing along.
Because it’s a short song, you can do it anytime, anywhere, without worrying about the setting.
Doing it before meals serves as a warm-up for the mouth and helps prevent aspiration, so timing it before eating makes it even more effective.
Consistency is important, so please try to do it once a day.
Convert “Furusato” with the Patakara method
The song “Furusato” is a school song every Japanese person knows.
This time, we’d like to share an idea for a Patakara exercise using this song.
It’s very simple to do: just replace all the lyrics with the sounds pa-ta-ka-ra and sing.
Because you sing in the order of pa-ta-ka-ra, there’s no need to memorize the lyrics, and since it’s a familiar tune for everyone, you don’t need any equipment and can do it anywhere.
By adding a little twist to your usual exercise, you can participate with a fresh feeling while keeping the same benefits.
Give it a try!
Patakara Exercises – Oyome Samba (Bride Samba)
Let us introduce you to the fun Patakara exercises performed to the tune of Hiromi Go’s classic hit “Oyome Samba.” Strengthening the mouth muscles improves your ability to swallow food and helps prevent aspiration.
First, sing the song normally to check the music and rhythm.
From the second verse, replace the lyrics with the syllables “pa-ta-ka-ra.” If you can manage it, move your hands in rock–paper–scissors (fist, scissors, open hand) at the same time; doing multiple actions simultaneously can also provide brain-training benefits.
Aim to do this at least once a day.
It’s especially recommended before meals.