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[For Seniors] Introducing Cognicise for Dementia Prevention
Some caregiving staff may be thinking, “I want to prevent muscle weakness and dementia in older adults.” Are you familiar with something called “Cognicise,” which trains both cognition and physical movement? Cognicise is a coined term combining cognition and exercise.
Because it involves performing cognitive tasks while moving the body, it’s one of the trainings we highly recommend for older adults.
This time, we’ll introduce Cognicise activities ranging from simple to difficult.
Some use tools, so you can enjoy a wide variety of options.
Please make good use of them!
[For Older Adults] Introducing Dementia-Prevention Cognicise (1–10)
Easy Cognicise You Can Do in a Chair
This is an exercise where you say the days of the week from Monday to Sunday while moving.
Most older adults have used the days of the week in their daily lives, right? It’s easier to try when the words are familiar, and because the exercise can be done while seated, it’s easy for older adults to participate.
Start on Monday by marching your feet while seated, and on just two days—Wednesday and Sunday—add lifting your legs or clapping your hands.
Once you get used to it, try increasing the tempo.
You can also customize it by adding different movements only on the days you’re exercising.
For older adults who find it difficult to sense the passage of time, this can also be a chance to become more aware of the weekly rhythm.
Cognicise with A I U E O
Sit in a chair and practice vocalizing the Japanese vowels while marching your feet.
We’ll go from the A-row to the NA-row, and we’ll add movements besides foot marching.
For example, raise one finger for “u, ku, su, tsu, nu,” and add a handclap for “o, ko, so, to, no.” As you get used to it, try increasing the pace of the exercise or adding different movements.
The key is to gradually introduce movements to suit older adults.
Applying a slight physical challenge can increase effectiveness, but it’s important to keep it within a comfortable range for seniors.
Please try adding your own variations and give it a go.
Cognicise with Shiritori
This is a “Shiritori Cognisize” you can enjoy casually like a game.
While playing shiritori, sit in a chair and do a marching motion with your feet.
Shiritori is a game most older adults have played at least once, and it’s recommended for preventing dementia.
Searching for a word that starts with the last letter of the previous word engages memory and thinking skills, stimulating the brain.
By training the brain, it can help prevent dementia.
Once you get used to regular shiritori, try adding variations, such as clapping your hands when you answer.
It’s an exercise you can do with several people, so it also encourages interaction with others.
Cognicise with hand-and-foot rock-paper-scissors
Here’s a recommended cognicise (cognitive exercise) for those whose leg activity has been decreasing.
We’ll play “rock–paper–scissors” using both the hands and the feet.
Normally, you make the shapes for rock, scissors, and paper by clenching and opening your fingers.
The same idea applies when using your feet: you move them forward and back or open them to the sides to form the rock–paper–scissors shapes.
Some older adults may have even played foot rock–paper–scissors together with their children or grandchildren.
Moving your legs improves blood flow and can help reduce swelling.
It also strengthens the muscles in your legs and toes, which can help prevent unsteadiness and falls.
Try adding the verbal cues “rock, scissors, paper” as you do the exercise.
Cognicise using numbers
Count numbers aloud, and clap your hands on every multiple of 3.
It looks simple, but it actually makes you use your brain.
Some older adults may find it difficult.
However, it’s said that your brain is most active when you feel something is “hard.” A level where you make mistakes and feel it’s “a little difficult” is just right.
At first, providing hints—like writing the multiples of 3 on a whiteboard—may help things go smoothly.
You can also do this exercise with multiples other than 3, so try different numbers.
Cognicise using a ladder
Let’s do some exercises using a ladder with grid squares, like a rung ladder.
Instead of a ladder, you can also stick vinyl tape on the floor.
Walk along the ladder stepping through the squares, and say the target words on the 3rd and 6th steps.
For example, the task could be: “On the 3rd step, say the name of a fruit; on the 6th step, say the color of the fruit you said on the 3rd step.” You can also raise both hands on the 3rd step—feel free to adapt it.
It could be fun to have older adults come up with the tasks as well.
There are many variations you can try, such as stepping outside the ladder only on 3 and clapping.
Cognicise with beanbags
Here’s an introduction to “Gogni-cise” using beanbags.
While tossing a beanbag up and down with one hand, you’ll vocalize, high-five others, and more.
When you perform a different movement while juggling a beanbag in one hand, your gaze naturally shifts away from the beanbag.
However, by still keeping awareness so you don’t drop it, you stimulate brain activity.
It’s said to be especially helpful for maintaining memory function.
Since it’s a seated exercise that also incorporates interaction with others, it seems perfect for recreational settings.
It also supports communication, so give it a try.