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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Extend your healthy lifespan! Care exercises to stay active forever (41–50)
Patakara exercises with insect sounds
Here’s an idea for doing the Patakara mouth exercises to the tune of the well-known Japanese children’s song “Mushi no Koe” (Voices of Insects).
It’s simple: replace the insect names with “Pata-insect” and “Kara-insect,” and change their chirping sounds to “pata-pata” and “kara-kara” as you sing.
Many older adults are familiar with this short song, so it’s easy to try.
You don’t even need accompaniment—using a tablet or similar device lets you do it anywhere.
Enhancing oral function can also help prevent cognitive decline, so please try it proactively.
It’s especially effective when done before meals.
Exercise with Sazae-san
When you think of Sunday evening TV shows, many people probably think of Sazae-san.
Let’s try moving our bodies to the Sazae-san song.
It’s a long-running program, so many older adults are likely familiar with the song and the content of the anime.
When it’s a song you know, it’s easier to get your body moving.
The Sazae-san song also has a bright, cheerful feel, which can help calm and uplift older adults while they exercise.
Both the opening and ending themes work well for fun exercises, so I recommend either one.
Please give it a try!
Rhythmic gymnastics at Blue Light Yokohama
Released in 1968, “Blue Light Yokohama” is one of the signature songs of the Showa era.
Many older adults have likely sung it at karaoke or heard it on TV or the radio.
Let’s try some rhythmic exercises with this familiar tune.
Since the song portrays a couple in love, it could be fun to incorporate movements that match the lyrics.
Older adults might feel nostalgic, recalling the time when this song was popular as they exercise.
You could even sing along while doing the exercises.
365-Step March Exercise
This is about moving your body energetically to the rhythm of Kiyoko Suizenji’s song “365-Step March.” By matching the powerful yet steady tempo characteristic of a march, you can put real strength into the exercises.
The routine mainly involves moving the upper body while seated in a chair, and by keeping proper posture in mind, it can lead to a full-body workout.
Incorporating steps and hand claps, and even singing along as you go, will make it more enjoyable to move—highly recommended.
Aiueo mouth exercises for preventing facial sagging and wrinkles
When you talk with others, the things you’re worried about can get resolved and your stress can be relieved.
Older adults also have concerns and things on their minds.
Through communication with the people around them, we hope they can lead vibrant, lively lives.
The “Ai-U-Be” exercises are recommended because they strengthen the muscles used for vocalization.
Try adding exercises that open the mouth wide, stick out the tongue, and stretch the throat.
Once you get used to them, it’s fine to make adjustments, like matching the movements to a song’s melody.
AIUE breathing/vocalization exercise
Because the tongue’s nerves are connected to the brain, moving the tongue is expected to help activate brain function.
Let’s also do some brain training with the “A-I-U-BE exercises,” which involve moving the tongue.
Open your mouth wide for “a,” stretch it sideways for “i,” round it for “u,” and stick out your tongue while vocalizing “be.” Once you get used to it, level up by tilting your face upward, sticking out your tongue, and doing the exercises in time with song lyrics.
Doing these exercises changes the tongue’s position, making nasal breathing easier.
This also helps prevent cold and influenza pathogens from entering the body.
Feel free to add your own variations and enjoy practicing!
Prone Pelvic Floor Muscle Yoga
Here’s a yoga routine you can do while lying face down that’s effective for the pelvic floor.
First, lie on your stomach, spread your hands and feet to shoulder width, and tuck your toes under.
Using your toes, abdomen, and back muscles, slowly lift your head.
You should feel those muscles engage.
Next, stack your hands and rest your forehead on them, then bring your legs together so they’re touching.
With the image of lifting diagonally backward, slowly raise one leg.
If it feels too hard, it’s fine to lift it only a little.
Since this is a movement you may not usually do, try to relax as you practice—occasionally sway your body gently from side to side.