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 for Wheelchair Users Too: Fun Chair-Seated Workouts (111–120)
Build your core! Rotational exercises
The core muscles, which are important for firmly supporting the whole body, also help your body move properly.
By incorporating rotational movements to train your core, you can not only activate the muscles but also gradually expand your range of motion.
While seated in a chair, slowly rotate your torso and pay attention to which parts of your spine are moving as you perform the exercise.
It’s also important to maintain correct posture and proper movement patterns so that the target areas receive adequate load.
[For Seniors] Enjoyable chair exercises suitable for wheelchair users, done while seated (121–130)
Improve posture with core training and stretching exercises
Maintaining proper posture helps prevent rounded shoulders and lower back pain, making it an important element of a healthy lifestyle.
These exercises strengthen the core muscles that support the upper body, which are essential for keeping good posture.
By moving the entire body—from the neck and shoulders to the lower back—in a balanced way, you engage the core muscles effectively.
Focus on proper sitting posture and apply steady effort to the areas you want to strengthen.
Because these exercises involve twisting the body while applying force, repeat them slowly and gradually increase your range of motion.
Core Rhythm Gymnastics
This is a core rhythm exercise that lets you move your body to the beat! Sit on a chair, extend one leg, lift your toes, and get ready.
In that position, alternately touch your shin with your right and left hands to stretch your hamstrings and calves! Sit with your feet shoulder-width apart, and do a crossing motion—touch your left shin with your right hand and your right shin with your left hand—to work your abs and back muscles.
To make it fun like dancing, count out loud “1, 2” or move to music, and keep it rhythmic.
Gymnastics and Yoga
How about taking your time to do gymnastics or yoga thoroughly to loosen up your body and connect it to better health? A key point is that there are many types to choose from, including options tailored to different situations, such as doing them while seated in a chair.
Since many people find exercising alone boring, it’s recommended to enjoy it together with friends.
By synchronizing your breathing as a group, you can experience a sense of unity while also supporting your physical health.
Energized and lively! Easy-peasy exercises
Older adults often trip while walking because they don’t lift their feet high enough and end up shuffling, causing their toes to catch even on small steps or uneven surfaces.
It’s important to lift the toes, land on the heel, and push off the ground with the foot when walking.
This time, we’re introducing exercises to increase flexibility in the ankles and toes.
Movements such as bending the ankles forward, backward, and side to side, and pointing and lifting the toes while keeping the heels on the floor can all be done while seated, so go at your own pace without overexerting yourself.
Full-body stretch
Not only do stretches help, but giving yourself a massage can also ease overall tension and promote relaxation.
Even a simple massage where one hand gently strokes the other arm can be expected to improve blood flow.
The post-massage stretches are designed to be done slowly and deliberately, focusing on relaxation with each movement.
The key is to move your body slowly, paying attention not just to the shoulders but also to the lower body, so you can steady your breathing while engaging your whole body effectively.
Inner thigh training
There are also training items designed to strengthen the adductor muscles on the inner thighs.
The most commonly sold type involves placing a V-shaped device between your legs while seated and squeezing it.
Although it doesn’t look like there’s much movement, it provides solid resistance.
Another advantage is that, because the movement is minimal, you can do it while watching TV.
Some items can also be used to train other muscles, so take a look around and compare your options.
