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—also suitable for wheelchair users (11–20)
Towel exercises that strengthen your back
@user8673152313321 [For Seniors] Towel Exercises to Strengthen the Back Muscles
♬ original sound – user8673152313321 – user8673152313321
How about training your back using things you have at home? For this exercise, you’ll use a towel.
Sit on a chair, hold both ends of the towel, and spread it in front of your chest.
Then, lean your upper body forward and move your arms from bottom to top.
This movement effectively works your back muscles.
However, since it engages the entire upper body, please don’t overexert yourself if you have back pain or chronic lower back issues.
This training also serves as aerobic exercise, so it’s recommended for those who want to work out indoors.
365-Step March Exercise
This is about moving your body energetically to the rhythm of Kiyoko Suizenji’s song “365-Step March.” By matching the powerful yet steady tempo characteristic of a march, you can put real strength into the exercises.
The routine mainly involves moving the upper body while seated in a chair, and by keeping proper posture in mind, it can lead to a full-body workout.
Incorporating steps and hand claps, and even singing along as you go, will make it more enjoyable to move—highly recommended.
Towel exercises to the tune of Kiyoshi’s Zundoko-bushi
Kiyoshi Hikawa’s “Kiyoshi no Zundoko Bushi” is a song that many older adults are familiar with, so it’s likely to boost motivation for exercise! Let’s move energetically to the music.
In addition to movements like holding a towel and bending and stretching the arms, we also recommend moving your legs along with it.
For the easy-to-hum phrases, try singing while you move your body.
Because the song is very rhythmic, following the beat exactly can sometimes be challenging, so don’t push yourself—take a more relaxed tempo and move your body comfortably.
Kite-Flying Exercises
Here’s a perfect activity for chilly January days: the Kite-Flying Exercise.
Many seniors may have flown kites during the New Year holidays.
This routine incorporates kite-flying movements—such as pulling in the kite string by moving the hands and arms, and marching in place—into simple exercises.
All movements can be done while seated, making it easy for older adults to participate.
It may also bring back memories of flying kites in childhood or with your own children or grandchildren.
Looking back on past experiences can help stimulate the brain as well.
Goo Choki Paa Laugh-Out-Loud Exercise
Simply doing rock-paper-scissors in the usual way doesn’t really make people laugh, does it? What we’re introducing here is a rock-paper-scissors exercise that’s essential for recreation and guaranteed to spark laughter.
There are methods like doing rock-paper-scissors quickly, or changing the order—such as scissors-paper-rock.
By adding variations, you can give your brain good stimulation and make the exercise more fun.
Another recommendation for older adults is a rock-paper-scissors exercise where you form animals with your fingers as you go.
More important than doing it perfectly is communicating and having fun together.
Around the world with a towel! Full-body exercises
Let’s do towel exercises while feeling like we’re having fun on a world trip! First, tie a single knot at one end of the towel.
When “shoulder” is called, bring the knot to your shoulder; when “foot” is called, try your best to kick it up with your foot—this is how we’ll do the exercise.
Start with the shoulder and foot cues to get used to the movements.
Once you’re comfortable, to turn it into a world-travel version, assign country or continent names to each shoulder and each foot, and move the towel knot to the designated place when it’s called.
For example, if you make your right shoulder “the UK,” then when “UK” is called, you bring the towel knot to your right shoulder.
This way, you can train your brain at the same time!
[For seniors] Enjoyable chair exercises, also suitable for wheelchair users (21–30)
Spring Song Exercise
When we listen to songs like “Haru no Ogawa” and “Sakura Sakura,” we picture the warm, sunny weather of spring.
Let’s try doing some exercises to these spring songs.
As you sing, clap your hands and lift your legs.
Many children’s songs are likely familiar to older adults, too.
It’s said that recalling and singing the lyrics of songs you know can also serve as a workout for the brain.
For older adults who find it difficult to move their legs, just the hand motions are perfectly fine.
Please participate within the range you can manage.