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 exercises done while seated, suitable for wheelchair users (71–80)
Rhythmic exercises with carp streamers
Do you know the “ikarano-nami” that appears in the children’s song Koinobori? One theory says that ikarano-nami refers to the wave-like pattern formed by the ridge tiles at the peak of a tiled roof.
When you listen to Koinobori, you can imagine the carp streamers swimming as the waves of clouds and the ikarano-nami overlap.
These days, it seems we don’t sing or hear the version of Koinobori that mentions ikarano-nami as often.
Some older people may find Koinobori nostalgic.
If you do exercises themed around carp streamers, you might be able to feel the season while you move.
Try moving your body to the song’s expansive tune and melody.
Song Exercise Festival
Enjoy it even while seated! Here are ideas for a sing-and-exercise routine to the song “Matsuri.” When you think of summer festivals or evening cool-down festivals, many people imagine Bon Odori, right? This time, let’s move our bodies to the famous song “Matsuri” by the legendary Saburo Kitajima.
The video introduces ideas for movements you can do while sitting! Even subtle motions will loosen up your body if you do them properly—no doubt about it! Sing, dance, and make fun memories.
Soran-bushi exercise
Let’s take part in the exercise while seated! Here are some ideas for a Soran-bushi exercise.
Warm-ups are important at the start of a sports day, right? How about trying a Soran-bushi routine to support your body, mind, and mental sharpness—and to help prevent injuries? The video features a “modern-style Soran-bushi.” Raise everyone’s spirits by singing together as one and dancing while focusing on the key points! Be sure to give it a try.
10-second continuous Pa-Ta-Ka-La game
This is a variation where participants challenge themselves to see how quickly they can pronounce each character.
Because these characters require large mouth movements, focusing on speed still leads to solid oral motor training.
Have them try each character in order and pay attention to which ones are easier to pronounce—this is also recommended.
The 10-second time setting is a key point: ask them to decide whether to say it all in one breath or to take a breath in the middle.
If you carefully count and report the number of repetitions, it can motivate them to pronounce more, which may lead to even more physical activity.
2-beat 3-beat game
This exercise involves moving your arms in large motions with different rhythms for each hand to thoroughly engage your arm muscles and brain.
Use a 3-beat rhythm for one hand and a 2-beat rhythm for the other, and focus on keeping each movement from slipping out of sync.
Because concentrating on the motions can disrupt your focus on rhythm, it’s also recommended to perform the exercise along with a children’s song or similar music.
Once you get used to it, try switching which arm does which rhythm or adding leg movements—these variations can further stimulate your brain.
365-Step March: Singing Exercise
This is about moving your body energetically to the tune of Kiyoko Suizenji’s classic song “365-Step March.” The lyrics, which give the impression of walking forward with vigor, are striking, so let’s proceed with a special focus on marching-in-place movements.
Overall, the routine emphasizes clear rhythm, so feel the beat of the music and make large, dynamic movements.
Whether you’re standing or sitting in a chair, maintaining proper posture is important for loosening up your body.
Rhythmic exercises to the beat of “365-Step March”
This is an exercise where you move a ball to the rhythm of Kiyoko Suizenji’s song “365-Step March.” The rhythm is easy to follow, so encourage participants to be mindful of it and move their bodies firmly.
In line with the song’s forward-moving feel, the exercise focuses on moving the ball with the feet.
Incorporate solid marching steps to develop the ability to lift the legs and to move the knee joints smoothly.
Using a ball also helps clarify which muscles to engage, which is another key point to emphasize.