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 Chair Exercises, Also Suitable for Wheelchair Users (161–170)

Great for brain training! Recommended for recreation too: hand and foot exercises

Brain-training benefits too! A ball-passing recreation that exercises the arms and legs [Senior Activities]

Great for brain training! Recommended for recreation too: hand and foot exercises

Watch “Great for brain training! Recommended for recreation too: hand and foot exercises” on YouTube

This is a recreation activity where everyone forms a large circle and passes a ball around inside the circle.

The person throwing the ball can strengthen their shoulder and arm joints, while the person catching it can train their focus and dynamic visual acuity.

If you make it more challenging by adding variations—like incorporating footwork when throwing—you can also gain brain-training benefits from planning movements.

Playing music and having participants pass the ball in time with it can make it easier to find a rhythm.

There are various tips, such as keeping the shoulders and arms moving smoothly and getting a feel for the rhythm, so offer advice as you go and let everyone enjoy passing the ball.

Raise the rankinglower

Report a problem

Brain Training Ball Exercises

Simple brain training using a ball!!

Brain Training Ball Exercises

This exercise focuses on how you move the ball, training not only the body but also stimulating the brain.

You start by alternately repeating the motion of grasping the ball from above and from below, then add movements of the hand without the ball and the feet.

Changing the position where you grasp the ball requires quickness and grip strength, so if that part is difficult, it may be better to switch to a different motion, such as simply squeezing the ball.

What’s most important is performing different movements with both hands and both feet, so proceed in a way that doesn’t place strain on the body.

Raise the rankinglower

Report a problem

Arm and core exercises

[For Seniors] Seated Towel Exercises – Arms & Core Edition – [Preventive Care]

Arm and core exercises

For older adults, strengthening the core is very important for walking with confidence and for maintaining internal organ health.

In addition to moving your arms by holding a towel with both hands and stretching it up and down and forward and back, let’s also train the core.

For example, hold the towel above your head and lean your body to the left and right; keep your arms extended forward while holding the towel and twist your waist side to side; or make a rowing motion like paddling a boat.

Simply holding a towel and extending your arms is exercise, but if you add a movement that requires a bit of balance, you’ll build a healthier body.

Raise the rankinglower

Report a problem

Exercises recommended for improving the stability of sit-to-stand movements and walking

[Senior Exercise Part 34] Rubber Ball Exercises: Improve Sit-to-Stand Movements! Enhance Walking Stability!

Exercises recommended for improving the stability of sit-to-stand movements and walking

Watch “Exercises recommended for improving the stability of sit-to-stand movements and walking” on YouTube

These exercises use a ball to train smooth lower-body movements in the knees, ankles, hips, and more.

By focusing on how you engage your lower body, you can improve everyday walking stability and make standing up easier.

Using a ball also helps you clearly feel which areas should be activated and which muscles are working—an important benefit.

However, when focusing on the ball, some people tend to bend at the waist as if peering down at it.

Be mindful of maintaining correct posture and proceed in a way that doesn’t strain your body.

Raise the rankinglower

Report a problem

Toe rock-paper-scissors

[Senior Exercise] Toe Exercises to Prevent Falls [Toe Rock-Paper-Scissors, Preventive Care, Fall Prevention, Cold Sensitivity, Swelling, Senior Recreation]

Toe rock-paper-scissors

Let’s strengthen the often-overlooked muscles of the toes by playing rock-paper-scissors using your toes.

Being able to move your toes smoothly can help prevent falls, increase walking speed, and promote circulation.

Jumping straight into making the shapes with only your feet can be demanding, so first loosen up your feet thoroughly with your hands before attempting toe movements.

It’s important to stretch and relax each toe individually, and to use your hands for assistance while you learn the correct way to move them.

Start by forming the shapes slowly, then gradually increase the speed at which you can make them.

Raise the rankinglower

Report a problem

Ankle Swelling Improvement Exercises

Let’s reduce swelling with ankle exercises! [Senior Exercise TV]

Ankle Swelling Improvement Exercises

As we age, the ankles become stiff and harder to move.

This increases the likelihood of tripping while walking and raises the risk of falls.

With today’s exercises, let’s work on making your ankles move more easily and freely.

Older adults tend to experience leg swelling, so these exercises can also help reduce edema.

When sitting in a chair and lifting your heels off the floor (a tiptoe position), the key to moving the ankles freely is not to have only the tips of your toes touching the floor, but to bend from the base of the toes so that all the toes are in contact with the floor.

Raise the rankinglower

Report a problem

Stretching exercises to prevent stiffness in the body

15-Minute Full-Body Stretches You Can Do While Seated: Ultimate relaxation for those with accumulated stress and fatigue—stretch routine to keep your body from stiffening

Stretching exercises to prevent stiffness in the body

In our daily lives, maintaining the same posture can cause our muscles to tense up unconsciously.

This stretching routine carefully lengthens and loosens those muscles, helping improve posture and blood circulation.

The key is to move your body slowly over time while regulating your breathing; stretching as you exhale slowly also promotes relaxation.

In addition to stretches that lengthen the muscles, incorporating gentle self-massage is another important point—aim to improve circulation while paying attention to smooth, fluid hand movements.

Raise the rankinglower

Report a problem