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)
Slow aerobics to the tune of “Alps Ichiman-jaku”
As people age, many find it bothersome to move their bodies.
Let’s get moving with slow aerobics that can be done while seated in a chair.
As the name suggests, slow aerobics involves gently moving your body to music.
It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.
It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.
Moving to music can also help bring out a sense of fun in older adults.
Behind-the-knee exercise with a ball
Even if you’re not very confident with exercise, the “behind-the-knee ball exercise” is highly recommended.
It’s simple: while sitting in a chair, place a ball behind your knee, and just lift and lower your thigh.
This motion alone gently warms the thighs and hips, and can help boost circulation and reduce swelling.
Because it doesn’t require large movements of the legs and lower back, it’s safe even for older adults who aren’t confident in their stamina.
All you need is a soft ball from a 100-yen shop (dollar store).
With consistency, your posture will improve and your steps will gradually become smoother.
Try making it part of your daily routine and enjoy a refreshing break while seated.
[For Seniors] Enjoyable Seated Exercises for Wheelchair Users (31–40)
Rhythmic gymnastics with a ball
Let’s use a ball to move the whole body and warm up.
It’s also great as an exercise for the cold season.
Sit on a chair, bounce the ball on your knees, and open your arms while holding the ball.
Let’s also add a brain-training element.
Bounce it on your knees, then raise one hand high holding the ball, and from there, grasp the ball with both hands at chest height.
Some people may find it hard to think and move the ball at the same time, but it’s said that feeling challenged helps activate the brain.
Try to gently push yourself—like making the movements larger or doing more dynamic ball exercises—within a comfortable range.
Ball exercises: upper limbs
Here is a seated, upper-limb-focused ball exercise routine.
First, strengthen the muscles of the hands and fingers by firmly squeezing the ball with both hands, as well as by squeezing it using only your fingertips.
Next, while holding the ball, slowly twist your wrists to improve flexibility.
Squeezing the ball tucked against your side engages your core, and slowly rotating the ball with one hand can help increase shoulder range of motion.
These gentle, sustainable movements can enhance function from the fingertips to the shoulders.
Ball exercises: lower limbs
Here’s a ball exercise focused on the lower limbs that you can do while sitting in a chair.
First, place one foot on the ball to stimulate the sensations on the sole of your foot.
Next, slowly roll the ball forward, backward, and side to side to improve flexibility in your ankles, calves, hips, and more.
Then place the ball between your inner thighs, lengthen your spine, and slowly alternate squeezing and releasing.
This is effective for strengthening the inner thighs and stabilizing posture.
Because the movements are simple, you can continue without strain, and it also helps improve blood flow, prevent falls, and even support dementia prevention.
Try incorporating it into your daily routine with ease.
Ball Large-Circle Exercise
Here’s a ball exercise that makes overhead movements in daily life easier.
It can help with activities like getting dressed or washing your body in the bath.
Hold a ball and rotate it near your face in the direction that feels easiest.
As you do this, raise your opposite arm so it becomes horizontal.
Of course, if raising your arm is difficult, you can keep it as it is.
Try switching the direction of the rotation, and alternate the hand that rotates the ball between right and left.
It’s an easy exercise to do, so give it a try!
Ball hip rotation exercise
As we age, muscle mass decreases, making us more prone to chronic stiff shoulders.
It’s also said that shoulder stiffness can put strain on the lower back and lead to back pain.
So let’s loosen the shoulders and arms with an exercise that circles a ball around the waist.
Releasing muscle tension can help improve shoulder stiffness.
While seated, hold a ball and pass it around your waist at about waist height for one full circle.
Do this five times in each direction, and once you’re used to it, widen your arms to make larger circles.
If you don’t have a ball, you can use a towel instead.