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 chair exercises, also suitable for wheelchair users (21–30)
Lower limb towel exercises
Learn from a certified health fitness instructor! Here are ideas for lower-limb towel exercises.
Try this training to help your feet move smoothly when walking.
All you need is a long face towel.
First, sit in a chair and fold the towel in half, then place the ends between your knees.
With both hands, pull the remaining part of the towel upward with strength.
Finally, as if lightly kicking a soccer ball, alternately move your lower legs from the knees down.
Try incorporating this into your daily routine.
Hip joint exercises
When we think about the muscles needed to stand and walk, our attention tends to go to the legs, but the hip joint plays an important role in moving them smoothly.
By becoming aware of the hip joint’s movement and keeping it moving smoothly, you can support your body more reliably, which may also help prevent falls.
A clear example is doing an exercise where you lift your thigh while seated in a chair.
By moving with large up-and-down motions, as well as firmly to the side and diagonally, you can thoroughly loosen the hip joint and the surrounding muscles.
It’s a kind of exercise where, by supporting yourself with your hands and maintaining balance as you do it, you can also train your lower-back muscles and sense of balance.
Core strengthening: Exercises and stretches for older adults
Here are upper-body exercises you can do while seated that help strengthen your core.
Standing exercises can cause unsteadiness, falls, or even fractures, so please try these seated exercises instead.
The key points to watch out for are explained in detail, so follow along with the video as you do them.
If you prefer a slower pace, reducing the playback speed is a good option.
Also, even if two exercises look similar, whether you’re moving in a closing direction or an opening direction changes their purpose, so please pay attention to that.
Beat the summer heat: chair exercises
When it’s hot, we tend to go outside less, but let’s keep our bodies moving moderately to prevent summer fatigue and maintain our health.
Here, we’ll introduce simple exercises you can do while seated.
After loosening up by rolling your shoulders and twisting your upper body, add in marching in place and lifting your knees to touch your hands.
Finally, move your body while vocalizing to also strengthen the muscles around your mouth.
Do these within a comfortable range in a cool indoor environment, and be sure to stay well hydrated.
Showa Era Classic Song Rhythm Exercises
When it’s too hot to go outside, why not have fun moving your body indoors? What we’re introducing is rhythm exercises danced to classic Showa-era hits.
They’re basically done seated, so even those who find it difficult to dance standing can enjoy them.
Because many of the moves involve large upper-body motions, be sure to leave enough space between chairs when doing this with multiple people, such as in a facility activity.
Depending on the song, wearing a happi coat or dancing with a folding fan can help you enjoy the atmosphere of the music, so it’s recommended.
Tankō Bushi danced while seated in a chair
You can also dance it as a Bon Odori to the music of “Tankō Bushi,” right? For many older adults, it may feel like a song that evokes summer.
We’ll move our bodies to the tune of “Tankō Bushi.” As they move, some seniors might remember dancing it in the past.
Since it can be done while seated, it’s safe to dance indoors even on hot days.
“Tankō Bushi” is also a representative song of the Showa era, so people might sing along as they dance.
It’s a recommended exercise for summer festival activities at facilities as well.
Fireworks, swimming in the ocean, and the watermelon-splitting exercise
When you think of July, what comes to mind? Fireworks, swimming in the sea, watermelon-splitting—these may be some of the things that come to mind for older adults.
It’s said that recalling the past can help increase blood flow in the brain.
With that in mind, here’s an exercise routine that incorporates movements inspired by things associated with July.
Of course, it’s also fine to use movements based on July-related ideas provided by older participants themselves.
While doing the exercises, you can look back on childhood memories or summer episodes spent with family.
From there, conversations can naturally emerge, helping to promote communication as well.