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] Hand and finger play roundup: Finger exercises that lead to brain training
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- [For Seniors] Let's try customizing the usual Pa-Ta-Ka-Ra exercises!
- Summary of exercises for seniors: introducing preventative care movements by body part.
- Recommended simple exercises for recreational activities for the elderly
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Stretching Exercises: Easy and Safe to Do
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Fun Exercises You Can Do While Seated
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- For Seniors: Effective Recreation for Preventing Care Needs—Have Fun While Staying Healthy
Let's extend our healthy life expectancy! Care exercises (1–10) to stay active and energetic forever
Knee exercises
If you do knee exercises, you can expect a preventive effect against knee pain.
These can be done while seated, including movements like extending your legs straight forward and lifting and lowering your legs with your knees bent.
In addition to stretching elements like these, it also includes massage elements such as rubbing the knees and thighs, which can help promote blood circulation.
Since the routine ends with a massage, you can finish the session with a pleasant feeling.
It’s also recommended when you want to relax.
Goo-Paa Exercise
These are exercises you can do while seated that are expected to offer various benefits, including brain training and fine motor activity.
Sit toward the front edge of the chair with good posture, and move both hands forward and backward in time with the rhythm.
When extending your hands forward, specify a hand shape and switch it as you go to add a thinking element.
By combining not only hand shapes but also more complex movements such as raising your arms and stepping your feet, you can enhance the brain-training effect while moving your body thoroughly.
Adjusting the tempo or doing the exercises to music can make the routine more enjoyable.
Plastic Bottle Exercises
The perfect activity for improving posture and strengthening muscles is the “plastic bottle workout.” First, prepare a 500 ml plastic bottle.
Fill it about one-third with water and tighten the cap firmly.
Then, while holding the bottle, raise both hands or shake the bottle up and down.
This way, you can exercise with a moderate amount of resistance.
Additionally, there’s a menu to develop balance and concentration by standing the bottle upright on your palm.
With this, you’ll feel refreshed both physically and mentally.
radio calisthenics
Radio calisthenics, a classic exercise routine, has the major advantage that you can do it while seated.
Sitting might seem to work only the upper body, but if you pay close attention to your posture and to how you move your legs while seated, you can train your lower body as well without putting strain on your hips and knees.
Many movements differ from the standing version, so proceed with care.
The most important thing is to stay aware of your body’s movements; if you can’t keep up with the original tempo, it’s recommended to practice with a slower one.
Locomotive syndrome prevention exercises
“Locomotive syndrome” refers to a condition in which motor function has declined.
It often develops due to age-related muscle weakness or conditions such as osteoporosis.
As a preventive measure, why not try locomotion-prevention exercises? These are exercises focused on preventing locomotive syndrome.
They consist of simple movements you can imitate right away, such as lifting your toes.
You can do them either standing or seated, so choose the option that suits your condition.
oral exercises
Moving your facial muscles thoroughly helps stimulate saliva production and leads to smoother swallowing.
By consciously paying attention to your facial movements, your expressions also brighten, and you’ll feel more positive.
Try incorporating various facial exercises into your daily routine.
It’s important to focus on which parts of the face you’re targeting: some exercises specialize in promoting saliva secretion, while others emphasize muscle movement.
Because the effects differ depending on the exercise, choose the ones that suit you and put them into practice.
If you know in advance which areas an exercise benefits, you’ll become more mindful of moving those areas—and the effects will likely be even greater.
Thigh exercises
To keep walking energetically, the thigh muscles are a key factor.
They help prevent falls and promote awareness of proper posture, contributing to overall health.
Here is an exercise you can do while seated that focuses on and strengthens the thigh muscles.
With both feet together, straighten your knees and move your legs from side to side, engaging the entire leg and moving it with control.
By incorporating movements that lift both feet off the floor, you not only strengthen your legs but also develop the balance needed to support your whole body.
Be sure to maintain a posture that doesn’t place strain on your lower back; that’s another important point to keep in mind.