[For Seniors] Fun Exercises You Can Do While Seated
When it comes to recreation essential for the physical and mental health of older adults, exercise is at the top of the list.
Not only does it help prevent declines in stamina and muscle strength, but it’s also effective for preventing falls.
However, some seniors may find vigorous exercise difficult.
For those individuals, we recommend chair exercises that can be done while seated.
Moving rhythmically to music makes it enjoyable and easy to stick with.
What’s more, by stimulating the muscles and brain, these exercises can improve circulation and may help prevent conditions such as dementia.
Even those who aren’t confident about physical activity can enjoy these simple exercises, so please use them as a helpful reference.
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- [For Seniors] Guaranteed to Liven Things Up! A Collection of Brain Training Activities That Will Spark Laughter
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- For seniors: Leg-strengthening exercises you can do without overexertion.
- Cognicise you can do while seated. Simple dementia prevention.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [Seated] Fun Health Exercises for Older Adults and Seniors
- Hand games that liven things up for seniors—also great brain training
[For Seniors] Fun Chair Exercises You Can Do While Seated (41–50)
Bound cushion
To make walking smoother, it’s important to train both the ability to lift your feet and the power to step down.
Among foot training methods, this one focuses on developing your stepping power.
By repeatedly pressing down hard with both feet on a cushion that has a springy, rebounding structure, you can build that stepping strength.
The cushion’s size, which allows both feet to be placed on it, is also key—use it to pay attention to balancing the strength between your left and right foot.
If you concentrate on the instant of the step, you can train explosive foot power; if you let the compressed cushion return slowly, you can work on strength endurance.
Towel exercise: leg pull-through
Here’s an idea for a towel exercise called “leg thread.” Try this to improve your seated stability.
All you need is one towel.
Hold one end of the towel in each hand and, while seated, thread your legs through the towel.
If maintaining balance while sitting is difficult, it’s helpful to lean against a wall or have someone support you.
As you get used to the movement, shorten your grip to increase the difficulty.
The key is to train enjoyably within a comfortable range without overdoing it!
Miyakumiyaku exercises with a towel
Improve your circulation! Here are some exercise ideas using a towel inspired by Myaku-Myaku.
Do you know the character Myaku-Myaku? It’s the official mascot created as the symbol of the Osaka-Kansai Expo.
Its distinctive shape and vivid red and blue colors are quite striking.
This time, playing on the name “Myaku-Myaku,” let’s try some exercises to get your blood flowing “myaku-myaku” (steadily).
All you need to prepare are two face towels.
Longer ones are preferable.
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.
Flutter kicks only! Core training you can do while doing something else
This is a flutter-kick exercise you can do while relaxing in a chair or on a sofa, or even lying in bed! By moving your legs up and down in big motions, you can work not only your leg muscles but also your abs and back at the same time.
If you can’t move your legs up and down very much, your ankles might be stiff.
Interlace your fingers with your toes and make large circular motions with your ankles to loosen the muscles and tendons around them, then try the flutter kicks again—you should find it much easier to move.
Strengthen your core with this “while-doing-something-else” exercise that you can do while watching TV or chatting.
Number Exercise
Here’s a fun number exercise where you get to learn movements, too.
For 1, touch your head with both hands.
For 2, cross your hands in front of your chest.
For 3, clap your hands and move your body.
The moves and rules are simple, but since you have to think, you might get a little confused at first.
Until you get used to it, say the numbers clearly and keep a slow rhythm.
Once it becomes familiar, try adding combinations where you call out two numbers, or speed up the rhythm for a challenge.
Let’s make it something you can enjoy while you practice.
OK finger exercise
Consciously moving your fingers helps activate the brain, improve circulation, and support smoother daily life.
This simple exercise strengthens and improves finger movement by intentionally engaging your fingers.
You’ll alternately perform a clenching-and-opening motion and a wrist-twisting motion, while also checking that you’re moving properly.
It’s also recommended to do the same with your toes, not just your hands, to help promote circulation throughout your entire body.