Lovely senior life

For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.

Social worker / Care workermoko
My name is Moko, a mother of three who admired my mother and worked in the care industry as a care worker and as a medical social worker (MSW) in a hospital. I will be drawing on my previous experience to write mainly about caregiving. Thank you in advance.
Worked as a certified care worker for 17 years.Nanaka
I’ve been working as a certified care worker for 17 years. I’m Nanaka, a caregiving web writer. I decided to pursue this profession because I wanted a job that would help people. Having worked in day care for many years, I’ve experienced a wide variety of recreational activities. Exercise set to music, in particular, always created a cheerful atmosphere and was very well received. I’d be delighted to continue delivering writing that resonates with readers through caregiving-related articles. Thank you for your support.

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 exercises done while seated: fun chair-based routines suitable for wheelchair users (101–110)

Do-Re-Mi scale patakara

[Patakara Arrangement ②] Smooth your throat and mouth with Do-Re-Mi × Patakara [Oral Exercises]

Do-Re-Mi scale patakara

This is a variation of “Pa-Ta-Ka-La,” which is strongly associated with mouth-movement training, by incorporating pitch.

Adding musical elements not only makes it more enjoyable, but focusing on sound also improves throat movement.

The content is very simple: pronounce the usual “Pa-Ta-Ka-La” to match the pitches of Do-Re-Mi-Fa-So-La-Ti-Do.

To express the scale, vocal volume and how you open your mouth are also important points, so be sure to pay close attention to these aspects and actively engage the mouth muscles and throat.

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balance disc

How to Use a Balance Disc | 7 Full-Body Training Exercises [Official]

balance disc

This describes placing your feet on an unstable balance disc and aiming to stabilize your posture, which engages your whole body.

To prevent accidents like losing balance and falling, it’s important to take precautions such as bracing your hand against a wall for stability or having someone support you.

Starting from a supported position, gradually learn which parts of your body to engage to maintain a stable posture, and work toward holding a stable posture on your own.

If you don’t yet have enough strength to support your balance, it may be best to begin by sitting in a chair and practicing the motion of pressing down on the balance disc with your feet.

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Flutter kicks only! Core training you can do while doing something else

Core Training While Flutter Kicking [Senior Exercise TV]

Flutter kicks only! Core training you can do while doing something else

This is a flutter-kick exercise you can do while relaxing in a chair or on a sofa, or even lying in bed! By moving your legs up and down in big motions, you can work not only your leg muscles but also your abs and back at the same time.

If you can’t move your legs up and down very much, your ankles might be stiff.

Interlace your fingers with your toes and make large circular motions with your ankles to loosen the muscles and tendons around them, then try the flutter kicks again—you should find it much easier to move.

Strengthen your core with this “while-doing-something-else” exercise that you can do while watching TV or chatting.

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balance cushion

The key is the glutes, adductors, and core: four training exercises using a balance cushion to improve overall stability!

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.

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Patakara Card Game

Big laughs! A Patakara card game that boosts oral functions!

Patakara Card Game

This is a variation where you pronounce randomly arranged words, paying attention not only to pronunciation but also to the sequence of the words.

You proceed using cards that have words containing the letters from “patakara,” such as “papa” or “taka.” Players take turns placing a card on the table and pronouncing it, repeating the flow in order.

As the cards line up, the words to pronounce gradually get longer.

Keep a close eye on the card order and aim for smooth pronunciation.

Some sequences may be difficult to pronounce, so the challenge and strategy in those parts should make it even more engaging.

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[For Seniors] Enjoyable Exercises for Wheelchair Users Too: Fun Chair-Seated Workouts (111–120)

Ball training in pairs

[Exercise Class for Seniors] Mini Ball Exercises for Two

Ball training in pairs

This is a partner exercise where you work together to give the ball various movements.

If the way you apply force or move differs, you might drop the ball, so it’s important to stay aware of your partner’s movements and adjust your strength.

Let’s loosen up our bodies cooperatively while keeping a strong sense of consideration for our partner.

In the motion of passing and receiving the ball, it’s important to watch the ball and your partner’s movements, which also trains concentration and dynamic visual acuity.

Enjoying the activity while recalling days spent playing with a ball may lead to more efficient movement.

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Balance training with a plastic bottle

Simple Exercise ver.2: Try core and balance training with a plastic bottle!

Balance training with a plastic bottle

This is an easy balance training exercise using plastic bottles filled with water.

Hold a bottle in each hand, raise them to shoulder height, then twist your torso left and right from the waist, or push the bottles forward from in front of your chest to stretch your core without putting too much strain on your body.

A key point of this method is that you can adjust the amount of water to match your physical condition.

Also set the arm-raising angles within a comfortable range for you, and move your body broadly to the extent that it feels good to move.

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