Summary of exercises for seniors: introducing preventative care movements by body part.
To stay healthy in both body and mind for as long as possible, preventive care is essential.
Whole-body training is effective for preventive care.
In this article, we introduce exercises for older adults, organized by body part.
Since there are exercises that work the entire body from the neck to the toes, we recommend doing different body parts on different days.
Be careful not to try doing everything at once, as it may tire you out.
Use this article to help maintain the health of older adults.
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Fun Exercises You Can Do While Seated
- [For Seniors] Recommended Easy Strength Training
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- For Seniors: Fun and Lively Exercise Recreation
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- Let's extend our healthy lifespan! Care exercises to stay active and energetic forever
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Hand and finger play roundup: Finger exercises that lead to brain training
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Have Fun and Relieve Stress! Introducing Dances Everyone Can Enjoy Together
Summary of Exercises for Older Adults: Area-by-Area Introduction to Preventive Care Movements (11–20)
Radio calisthenics done while seated
With a melody everyone has heard and loved for many years, “Radio Taiso” (Radio Calisthenics) is a familiar routine.
For many, it’s the first thing that comes to mind when thinking of summer vacation! Its charm lies in exercises anyone—regardless of age or gender—can enjoy comfortably, paired with a rhythmic tune.
As a full-body workout that moves bones, joints, and muscles evenly, it enhances bodily functions and helps improve overall fitness.
In fact, there’s an official seated version of Radio Taiso.
Use that as a reference and try the exercises at your own pace while having fun!
balance cushion
Using a balance cushion—which is often used to train the core—let’s focus on body balance while strengthening the legs.
The standard approach is to stand on the balance cushion and perform a training exercise that stabilizes the body, bringing awareness to the entire leg.
However, since there is a risk of falling when doing this alone, make sure to create a setup where you can get off the cushion immediately, such as having someone there to support you.
If your strength is diminished and it’s difficult to maintain balance, it’s recommended to start with a seated exercise: sit in a chair and apply pressure to the balance cushion placed under your feet.
Hometown: A song-and-exercise routine that livens things up with three movements
Move your hands to the melody of the children’s song “Furusato,” and stimulate your brain not only through the hand movements but also by visualizing your hometown.
The flow is two claps followed by forming a number with your hands, thinking ahead to the next number while keeping the rhythm of the song in mind.
After making a 5 with both hands, the count returns to 1, so this is where you should focus carefully and aim for smoother movements.
Once you get used to it, we also recommend increasing the speed to further improve concentration.
Preventing heatstroke with chair exercises
These days, we’re getting more and more hot days even before summer truly begins.
Heatstroke is a concern, and it seems some older adults have difficulty sensing heat.
As one way to prevent heatstroke, getting your body accustomed to heat can help reduce the risk.
With that in mind, here are some heatstroke-prevention exercises you can do while seated.
Let’s try movements that raise your heart rate and exercises that move the body rhythmically.
It’s said that it takes about two weeks for the body to acclimate to heat.
Let’s keep moving regularly at a pace suitable for older adults.
Soran-bushi exercise
The Soran Bushi, a folk song from Hokkaido, is probably a song that many older adults have heard at least once.
These days, it’s often performed at school sports festivals as well.
Some of you may even remember watching your children or grandchildren dance to it at their sports day.
Let’s try doing some exercises to the familiar Soran Bushi melody.
Since the movements are done while seated, even those who find it difficult to stand can participate.
It would also be exciting for everyone to dance together at a summer festival.
Behind-the-knee exercise with a ball
Even if you’re not very confident with exercise, the “behind-the-knee ball exercise” is highly recommended.
It’s simple: while sitting in a chair, place a ball behind your knee, and just lift and lower your thigh.
This motion alone gently warms the thighs and hips, and can help boost circulation and reduce swelling.
Because it doesn’t require large movements of the legs and lower back, it’s safe even for older adults who aren’t confident in their stamina.
All you need is a soft ball from a 100-yen shop (dollar store).
With consistency, your posture will improve and your steps will gradually become smoother.
Try making it part of your daily routine and enjoy a refreshing break while seated.
Summary of exercises for older adults: region-specific movements for preventing the need for long-term care (21–30)
Ball exercises: upper limbs
Here is a seated, upper-limb-focused ball exercise routine.
First, strengthen the muscles of the hands and fingers by firmly squeezing the ball with both hands, as well as by squeezing it using only your fingertips.
Next, while holding the ball, slowly twist your wrists to improve flexibility.
Squeezing the ball tucked against your side engages your core, and slowly rotating the ball with one hand can help increase shoulder range of motion.
These gentle, sustainable movements can enhance function from the fingertips to the shoulders.