For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
In many senior care facilities, exercise is often incorporated as a form of physical recreation.
However, doing the same activity every day can become monotonous.
In this guide, we introduce exercises that older adults can enjoy and continue without getting bored.
We’ve also gathered safe, seated exercises for peace of mind.
These can be enjoyed by people who use wheelchairs or those who feel unsteady when standing.
From easy-to-start movements to exercises that offer a thorough workout, choose and practice according to the individual’s condition and specific concerns.
- [For Seniors] Enjoyable and Healthy Chair Stretches!
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Fun Exercises You Can Do While Seated
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Enjoy the Cold Winter! Seated Activities You Can Do
- [For Seniors] Easy and fun seated activities you can do in your room
- [For Seniors] Recommended Rhythm Play and Exercises
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- [For Seniors] Enjoyable Indoor Activities! Recreations and Games That Engage the Mind and Body
- Cognicise you can do while seated. Simple dementia prevention.
- [For Seniors] Leg and lower-back training: Fall prevention
[For Seniors] Enjoyable Seated Exercises, Accessible for Wheelchair Users (61–70)
Slow aerobics to the tune of “Alps Ichiman-jaku”
As people age, many find it bothersome to move their bodies.
Let’s get moving with slow aerobics that can be done while seated in a chair.
As the name suggests, slow aerobics involves gently moving your body to music.
It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.
It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.
Moving to music can also help bring out a sense of fun in older adults.
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.
Rhythmic gymnastics on a journey of the heart
Let me introduce a rhythm exercise you can do on a gentle, melody-filled journey of the heart.
While seated, clap along with the song and alternately touch the insides of your knees.
Cross your arms in front of your chest as if placing your hands on your shoulders.
Moving your feet in step as well may also serve as a good workout for the brain.
The key is to move your whole body with large motions, but only within a comfortable, enjoyable range.
When you move, try to include your facial expressions and feelings too—you may find it even more fun to sing your heart’s journey.
Slow aerobics with Momotaro
Many older adults are likely familiar with the folktale Momotaro.
There’s also a children’s song that tells the story of Momotaro, isn’t there? Let’s try moving our bodies to that song.
This is called slow aerobics, where you move gently in time with the music.
You can do the exercises standing, but they can also be done while seated.
It’s an easy routine for older adults who find standing difficult.
Through gentle, low-strain movements, it may also help you lead a more vibrant, fulfilling daily life.
Song Exercise: Festival Mambo
The key is dancing with a uchiwa fan! Here are some ideas for a sing-along exercise to “Omatsuri Mambo.” In summer, many of us use uchiwa fans to beat the heat, right? This time, let’s move our bodies and exercise to Hibari Misora’s “Omatsuri Mambo.” The video shows choreography you can copy either standing or sitting, so give it a try.
Using a uchiwa fan makes the movements look more striking!
Brain training exercises of see-not, speak-not, hear-not
Let me introduce a brain-training exercise that moves your body and stimulates your mind: the “see no evil, speak no evil, hear no evil” workout.
For “see no evil,” cover your eyes with both hands.
For “hear no evil,” cover your ears with both hands.
For “speak no evil,” cover your mouth with both hands.
When you hear the staff member’s cue, decide which pose it is and move your hands to make that pose.
It can train your reaction speed and thinking skills, and it might even encourage more communication.
Even if you make mistakes, keep it lighthearted—relax and enjoy the exercise!